Surf and Turf (Filet Medallions and Baked Crab Cakes) - PCOS-Friendly Recipe
This Surf and Turf (Filet Medallions and Baked Crab Cakes) is a PCOS-friendly recipe with 220 calories, 24g protein, and 12g carbs per serving. Ready in 59 minutes. High in fiber (3g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- For Crab Cake
- Cooking spray
- ½ small onion, minced
- ½ red bell pepper, seeded and minced
- 1 (6-ounce) can lump crabmeat, drained
- ¼ cup whole wheat breadcrumbs
- 2 egg whites
- ½ teaspoon hot sauce
- ½ teaspoon salt (optional)
- ¼ teaspoon ground black pepper
- For Filet Medallions
- 1 tablespoon olive oil
- 4 3-ounce beef tenderloin steaks
- 1 teaspoon salt (optional)
- 1 tablespoon cracked black pepper
- 2 cups sliced mushrooms
- 1 small onion, thinly sliced
- ½ cup reduced sodium, fat free beef broth
Instructions
- Preheat oven to 375 degrees F. Coat a small baking sheet with cooking spray. Set aside.
- Coat a small non-stick skillet with cooking spray over medium-high heat. Add onion and red bell pepper and sauté 2-3 minutes or until onions are clear. Set aside to cool.
- In a medium bowl combine crabmeat, breadcrumbs, egg white, hot sauce, salt (optional) and pepper. Mix well until all ingredients are incorporated. Stir in cooled onion and red peppers. Refrigerate mixture for 30 minutes.
- Form crab mixture into 4 ½-inch thick patties. Place patties on the prepared baking sheet. Coat the top of each crab cake with cooking spray and bake for 25 minutes on the top rack, turning once half way through.
- While crab cakes are baking, heat olive oil in large skillet over high heat.
- Season both sides of the filets with salt (optional) and cracked black pepper.
- When pan is very hot (oil should just start to smoke slightly) sear steaks on one side for 4 minutes. Turn steaks and sear for 3 minutes on other side. Remove from pan and set aside loosely covered with foil.
- Turn heat down in pan and add the mushrooms and onions. Sauté until both are slightly caramelized. Deglaze the pan with the broth and cook until almost all of the liquid is reduced.
- Serve the steaks with ¼ of the mushroom and onion mixture on top and a crab cake on the side.
- To make this a meal, serve with the Roasted Green Beans with Champagne Vinaigrette.
- Chef Tip: Splurge on really good beef for this recipe. It’s worth it. If you like your meat more well done, cook for a few minutes longer on each side until it’s to your preferred doneness.
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Surf and Turf (Filet Medallions and Baked Crab Cakes) contribute to your health goals:
- Beef: Zinc supports hormone production and immune function
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Mushroom: Vitamin D deficiency is common in PCOS and supplementation may improve symptoms
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Surf and Turf (Filet Medallions and Baked Crab Cakes) can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
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Frequently Asked Questions
Yes, this Surf and Turf (Filet Medallions and Baked Crab Cakes) recipe is designed to be PCOS-friendly. At 220 calories per serving with 24g of protein, it supports balanced blood sugar and hormonal health. It also provides 3g of fiber, which helps with insulin sensitivity.
This recipe takes about 59 minutes total. Prep time is 34 minutes and cook time is 25 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 220 calories, 24g protein (44%), 12g carbs, 9g fat. Plus 3g fiber. PCOS meal plans typically aim for 30% protein, 35% fat, 35% carbs to support insulin sensitivity.
Yes, this recipe works well as a PCOS-friendly Lunch. At 220 calories, it fits within typical PCOS meal plan targets for Lunch. Pair it with other PCOS-friendly foods throughout the day for balanced nutrition.
This recipe can be part of a structured PCOS meal plan. It makes 4 servings, making it great for meal prep. For a complete weekly plan tailored to your PCOS type, take our free 60-second quiz at pcosmealplanner.com/pcos-quiz to get a personalized 7-day meal plan.
Cook Another PCOS-Friendly Lunch
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