Brown Rice Salmon Maki - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- Cooking spray
- ½ cup instant brown rice
- 1 tablespoon seasoned rice wine vinegar (choose one with the lowest sodium)
- 1 small (3-ounce) salmon filet
- 1 tablespoon reduced sodium soy sauce
- 3 ounces pencil-thin asparagus, trimmed
- ½ red bell pepper, seeded and thinly sliced
- ¼ avocado, seeded and sliced into 4 thin slices
- 2 tablespoons light mayo
- ½ teaspoon sriracha
- 2 nori sheets
Instructions
- Preheat the oven to 450 degrees F. Coat a baking sheet with cooking spray and set aside.
- Cook the brown rice according to the package directions. When finished cooking, stir in the seasoned rice wine vinegar and cool completely.
- Place the salmon filet on the prepared baking sheet. Brush the fillet with the soy sauce. Place the asparagus on the same baking sheet next to the salmon. Spray the salmon and asparagus lightly with cooking spray and bake for 15 minutes. Remove from the oven and cool both the salmon and asparagus completely.
- Divide the salmon into two equal portions and flake the salmon. Divide the asparagus into two equal portions.
- Divide the red bell pepper into two equal portions.
- In a small bowl, whisk together the light mayo and sriracha.
- To prepare the maki rolls, place a sushi mat or plastic wrap on a cutting board. Place one nori sheet, shiny side down, on the mat, lining up a long edge of sheet with edge of mat nearest you. Dampen your fingers, and press ½ of prepared rice (about a heaping 1/3 cup) onto the nori in 1 layer, leaving a 2-inch border on side farthest from you.
- Arrange one portion of the asparagus in an even strip horizontally across rice, starting 1 inch from the side nearest you. (You may need to cut pieces to fit from side to side.) Arrange one portion of the salmon on top of the asparagus. Spoon 1 tablespoon of the mayo mixture evenly over the salmon then top with one portion of the bell pepper and 1 slice of avocado.
- Beginning with edge nearest you, lift the mat up with your thumbs, holding the filling in place with your fingers, and fold mat over the filling so that the upper and lower edges of rice meet, then squeeze gently but firmly along length of roll, tugging the edge of the mat farthest from you to tighten. Open the mat and roll the log forward to seal with the nori border.
- Transfer the roll, seam side down, to a cutting board. Repeat the process for the remaining roll. Slice each roll into 6 maki rolls.
- Chef Tip: You can find Nori sheets in the Asian section of most markets or health food stores.
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 Brown Rice Salmon Maki contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Brown rice: Provides magnesium and B vitamins important for PCOS management
- Avocado: Healthy fats support hormone production and help reduce inflammation
- Bell pepper: Vitamin C supports adrenal function and may help manage cortisol levels in PCOS
- Asparagus: Supports gut health and provides anti-inflammatory nutrients
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 Brown Rice Salmon Maki 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, Asparagus, Brown Rice.
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