This Salmon Cakes with Dill Sauce is a PCOS-friendly recipe with 302 calories, 22.33g protein, and 13.73g carbs per serving. Ready in 27 minutes. High in fiber (1.1g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
Instructions
-
Sauté onion and red pepper in olive oil until tender. Drain salmon and put in a mixing bowl. And onion and red pepper mixture to salmon.
-
Chop 1 sprig of the dill and add it to the salmon mixture, along with the breadcrumbs, mayonnaise, egg, juice of 1 lemon and seasoning.
-
Make 4 even patties from the mixture and cook on a griddle pan (with a tiny bit of cooking spray like Pam) for about 6 minutes on each side.
-
To make the dill Sauce, combine sour cream, juice of the other lemon and the rest of the chopped dill in a small bowl and mix well. Season to taste with salt and a little hot sauce, if you like.
-
Serve sauce on the side or right on top of the salmon cakes!
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 Salmon Cakes with Dill Sauce contribute to your health goals:
- Salmon: High in protein to support stable blood sugar levels
- Egg: Contain choline which supports liver function and hormone metabolism
- Olive oil: Anti-inflammatory properties make it especially beneficial for 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 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 Salmon Cakes with Dill 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.
Why this Salmon Cakes with Dill Sauce works for PCOS
This Salmon Cakes with Dill Sauce delivers 22.33g of protein per serving, which sits in the moderate range for a PCOS-friendly meal. If you find yourself hungry within 2-3 hours, pair this dish with an additional protein source (Greek yogurt, a boiled egg, or a small portion of fish) to push the meal closer to the 25-35g per-meal target most PCOS dietitians recommend.
At 13.73g of carbohydrates per serving, this Salmon Cakes with Dill Sauce is on the lower-carb end, which suits women with PCOS who have confirmed insulin resistance or who notice strong post-meal energy crashes. Pair lower-carb meals like this with a generous portion of non-starchy vegetables to keep fibre intake up.
Fat makes up about 52% of calories in this dish. Dietary fat plays a load-bearing role in PCOS because sex hormones are synthesised from cholesterol, and very-low-fat eating can suppress hormone production over time. The 2023 PCOS guideline does not specify a strict fat target, but most clinicians recommend at least 25-35% of calories from a mix of monounsaturated, polyunsaturated, and saturated sources.
Evening meals affect overnight insulin and morning blood sugar more than most women realise. Keeping dinner protein-forward and finishing eating at least 2-3 hours before bed gives your body time to clear glucose before the overnight fast, which improves morning fasting insulin readings.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Salmon, Lemon.
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...
You Have a Recipe. But Do You Have a Full Week?
One great recipe is a start. A complete PCOS meal plan is a system. Here is how to go from one meal to a full week of eating that supports your hormones.
Free. Personalized. No signup required to start.
Frequently Asked Questions
Yes, this Salmon Cakes with Dill Sauce recipe is designed to be PCOS-friendly. At 302 calories per serving with 22.33g of protein, it supports balanced blood sugar and hormonal health. It also provides 1.1g of fiber, which helps with insulin sensitivity.
This recipe takes about 27 minutes total. Prep time is 15 minutes and cook time is 12 minutes. It makes 4 servings, so you can meal prep for multiple days.
Per serving: 302 calories, 22.33g protein (30%), 13.73g carbs, 17.4g fat. Plus 1.1g 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 302 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.
Comments
Register or log in to add a comment