Cod on Roasted Pepper and White Beans - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- ½ teaspoon paprika
- ¼ teaspoon salt
- ¼ teaspoon black pepper
- 4 fish fillets such as cod (about 5 ounces each), rinsed and patted dry
- 1 teaspoon extra-virgin olive oil
- Beans
- ¼ cup water
- 1 (15-ounce) can no-salt-added navy beans or Great Northern, rinsed and drained
- 16 pitted kalamata olives, coarsely chopped
- ½ cup diced roasted red peppers
- 2 medium garlic cloves, minced
- 2 teaspoons extra-virgin olive oil
- ½ teaspoon chopped fresh rosemary or to taste
- 1/8 teaspoon salt
Instructions
- In a small bowl, combine the paprika, ¼ teaspoon of salt, and black pepper. Sprinkle both sides of the fillets with the paprika mixture. Heat 1 teaspoon of the oil in a large nonstick skillet over medium heat. Cook the fillets 4 minutes, turn, and cook 3 minutes or until opaque in center.
- Meanwhile, bring the water to a boil over medium-high heat in a medium saucepan. Add the remaining bean ingredients. Cook 1-2 minutes to heat through. Remove from heat, cover, and let stand while fish is cooking.
- To serve, place equal amounts of the bean mixture in each of 4 shallow soup bowls or rimmed dinner plates and top with the fillets.
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 Cod on Roasted Pepper and White Beans contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
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 Cod on Roasted Pepper and White Beans 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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