Baked Salmon with Tomatoes, Spinach and Mushrooms - PCOS-Friendly Recipe
This Baked Salmon with Tomatoes, Spinach and Mushrooms is a PCOS-friendly recipe with 186 calories, 23.67g protein, and 4.87g carbs per serving. Ready in 45 minutes. High in fiber (1.2g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 4 salmon fillets
- 4 cups spinach
- 1 cup pieces or slices mushrooms
- 1 medium whole tomato, chopped
- 4 tbsp extra virgin olive oil sun-dried tomato dressing
Instructions
- Heat oven to 375° F (190° C). Place salmon fillets, skin side down, in 13x9-inch baking dish sprayed with cooking spray.
- Mix remaining ingredients until blended; spoon over salmon.
- Bake 20 to 25 minutes, or until fish flakes easily with fork.
- Note: based on a recipe from Kraft.
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 Baked Salmon with Tomatoes, Spinach and Mushrooms contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Spinach: Magnesium may help improve insulin sensitivity in women with PCOS
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress elevated 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 Baked Salmon with Tomatoes, Spinach and Mushrooms 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, Spinach.
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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Frequently Asked Questions
Yes, this Baked Salmon with Tomatoes, Spinach and Mushrooms recipe is designed to be PCOS-friendly. At 186 calories per serving with 23.67g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.2g of fiber, which helps with insulin sensitivity.
This recipe takes about 45 minutes total. Prep time is 10 minutes and cook time is 35 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 186 calories, 23.67g protein (51%), 4.87g carbs, 8.24g fat. Plus 1.2g 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 Dinner. At 186 calories, it fits within typical PCOS meal plan targets for Dinner. 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 Dinner
Each recipe you add to your rotation makes PCOS management easier. Variety keeps you from getting bored and quitting.
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