Tuna Fish Pie - PCOS-Friendly Recipe
This Tuna Fish Pie is a PCOS-friendly recipe with 372 calories, 37.08g protein, and 37.95g carbs per serving. Ready in 40 minutes. High in fiber (2.9g), which supports insulin sensitivity.
Nutrition per Serving
Ingredients
- 1/2 oz gruyere cheese, finely grated
- 1 dash black pepper
- 1 dash salt
- 1/2 oz butter
- 8 medium spring onions
- 7 oz flaked tuna in water
- 2 slices small french bread
- 2 tbsp plain flour
- 8 fl oz skimmed milk
Instructions
- Put the milk, flour and butter into a small saucepan and whisk well. Cook, stirring (with the whisk) continuously until the sauce comes to the boil and thickens.
- Stir in the spring onions, fish and seasoning to taste.
- Spoon the mixture into a warm shallow flameproof dish. Arrange the bread on top and scatter the cheese over the top.
- Place under a hot grill until the cheese is bubbling and the bread is golden brown.
- Note: use canned salmon or mixed frozen seafood in place of tuna, if preferred. Dish can be frozen once prepared.
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 Tuna Fish Pie contribute to your health goals:
- Tuna: Helps reduce chronic inflammation linked to 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 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 Tuna Fish Pie 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: Tuna.
Tuna is great for a high protein diet as it has 33 grams of protein within its housing, with no pesky carbohydrates to worry about. In addition to this, tuna contains B vitamins and vitamin D, both of which are vital to fighting back against PCOS.
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Frequently Asked Questions
Yes, this Tuna Fish Pie recipe is designed to be PCOS-friendly. At 372 calories per serving with 37.08g of protein, it supports balanced blood sugar and hormonal health. It also provides 2.9g of fiber, which helps with insulin sensitivity.
This recipe takes about 40 minutes total. Prep time is 10 minutes and cook time is 30 minutes. It makes 2 servings, so you can meal prep for multiple days.
Per serving: 372 calories, 37.08g protein (40%), 37.95g carbs, 7.38g fat. Plus 2.9g 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 372 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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