Budget-Friendly Salmon Burgers - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- ½ small onion, chopped
- 1 clove garlic, chopped
- 1 red bell pepper, seeded and chopped
- 1 tablespoon Thai red curry paste
- 1 pound skinless salmon, cut into chunks
- 1 egg
- ¼ cup cilantro
- 6 iceberg or bibb lettuce leaves
- 2 scallions, thinly sliced
Instructions
- Preheat the oven to 475 degrees F. Coat a baking sheet with cooking spray and set aside.
- Place the onion, garlic, bell pepper, and Thai curry paste in a large food processor and blend until smooth.
- Add the salmon and puree until smooth. Add the egg and cilantro and puree until incorporated.
- Scoop the mixture in ½ cup portions onto the baking sheet and press lightly to form a patty. Repeat to make 6 patties.
- Spray the top of each patty with cooking spray and bake for 15 minutes.
- Serve each salmon burger in a lettuce leaf and top each with 1 tablespoon sliced scallions.
- Side Suggestion: Serve these burgers with a green salad that has been drizzled with light sesame ginger vinaigrette.
- Recipe Cost: $10.28 for 6 servings
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 Budget-Friendly Salmon Burgers contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Egg: Contain choline which supports liver function and hormone metabolism
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
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 anti-inflammatory spices that target the chronic inflammation underlying PCOS. 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 Budget-Friendly Salmon Burgers 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.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Salmon.
Salmon is an excellent source of omega-3 fatty acids, which are crucial for reducing inflammation and promoting cardiovascular health. It is also rich in vitamin D, which helps regulate insulin levels and improve mood, both of which are important for managing PCOS symptoms. Additionally, salmon provides a good amount of B vitamins, particularly B12, which supports energy production and helps maintain healthy nerve function. Including salmon in your diet can help balance hormones, reduce inflamma...
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