Fish Kabobs - PCOS-Friendly Recipe
This Fish Kabobs is a PCOS-friendly recipe with 424 calories, 49.25g protein, and 12.61g carbs per serving. Ready in 58 minutes. High in fiber (3.4g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 3 tsps or 1 packet dijon mustard
- 2 tbsps extra virgin olive oil
- 2/3 oz fresh lime juice (2 tbsp)
- 1 small red onion, quarters
- 1 medium green bell pepper, wedges
- 4 cherries cherry tomatoes
- 1 medium red bell pepper, wedges
- 1 lb halibut, cut 1" thick
Instructions
- Combine oil, juice, and mustard in 8x8" glass baking dish. Stir to blend.
- Cut halibut into sixteen 1" cubes. Add in one layer to marinade. Cover and marinate in fridge for 5-10 minutes. Turn fish cubes to coat evenly and chill 5 minutes longer.
- Pre-heat broiler. Drain fish, reserving marinade.
- Separate onion layers slightly. Thread the fish and vegetables onto 4 skewers, alternating fish cubes with onions, peppers, and tomatoes. Brush with marinade.
- Place skewers on broiler pan and broil 4" from heat, about 3 minutes. Turn kabobs and brush again with marinade.
- Broil 3-4 minutes longer or until the fish is no longer transparent and vegetables are tender crisp.
- Serve immediately.
- Note: based on recipe from the South Beach Cookbook.
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 Fish Kabobs contribute to your health goals:
- Olive oil: Anti-inflammatory properties make it especially beneficial for PCOS
- Tomato: Antioxidants help combat oxidative stress 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 healthy monounsaturated and polyunsaturated fats that support cell membrane health and hormone synthesis, and nutrient-dense vegetables that provide essential vitamins and minerals for metabolic health. 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 Fish Kabobs 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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Frequently Asked Questions
Yes, this Fish Kabobs recipe is designed to be PCOS-friendly. At 424 calories per serving with 49.25g of protein, it supports balanced blood sugar and hormonal health. It also provides 3.4g of fiber, which helps with insulin sensitivity.
This recipe takes about 58 minutes total. Prep time is 36 minutes and cook time is 22 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 424 calories, 49.25g protein (46%), 12.61g carbs, 19.32g fat. Plus 3.4g 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 424 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 2 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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