Baked Fish with Sticky Sauce - PCOS-Friendly Recipe
Nutrition per Serving
Ingredients
- 10 leaves thai basil
- 1/3 cup vegetable oil
- 6 tbsps fish sauce
- 1/4 cup lime juice
- 2 oz tamarind concentrate
- 2 sprigs cilantro
- 2 cloves garlic, sliced
- 2 slices fresh ginger
- 2 tbsps chopped asian shallots, fried
- 2 red chili, thinly sliced
- 2 tbsps sesame seeds
- 3 lbs ocean trout (1 large)
- 3/4 cup unpacked palm sugar, grated
Instructions
- Preheat oven to 350 °F (175 °C). Make 3 deep slashes in one side of the fish, brush with oil and sprinkle with sesame seeds.
- Place in greased baking dish and bake 25 minutes.
- Heat 1 tbsp of the oil in a wok over high heat.
- Add garlic and cook until golden – transfer to paper towel to drain. Add ginger and chilli to wok and stir-fry for 1 minute, then add sugar, lime juice, fish sauce and tamarind.
- Cook for 1-2 minutes until syrupy – transfer to a jug and set aside. Clean and dry wok and add remaining oil over high heat.
- When hot, add completely dry Thai basil and fry 1-2 minutes until crisp.
- To serve, place fish on a platter, pour sauce over and garnish with garlic, basil, shallots and coriander.
- Note - if you can't find tamarind concentrate or paste, substitute 1/4 cup lime juice mixed with 2 teaspoons molasses.
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 Fish with Sticky Sauce contribute to your health goals:
- Fish: Supports anti-inflammatory pathways important for PCOS management
- Ginger: May help reduce menstrual pain and inflammation in PCOS
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Sesame: Provide calcium, iron, and zinc beneficial for 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 Baked Fish with Sticky Sauce 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: Sesame Seeds, Basil.
Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Basil is an excellent stress reliever, and has antioxidant and anti-inflammatory benefits.
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