One thing there isn’t a lot of in my free 30-Day PCOS Diet Challenge is seafood recipes, so I’d like to share this one with you that you’re welcome to use to replace any of the dinners in the meal plan!
This fairly simple one-pan dish takes a Mediterranean style but includes the richness of coconut milk to boost the fat content while also adding a creamy mouthfeel.
If you have access to halibut, this fish is a great choice for this PCOS-friendly recipe.
Here’s everything you’ll need to make this PCOS-Friendly Baked Fish recipe:
- Fish fillet
- Canned crushed tomatoes
- Canned coconut milk
- Dried oregano
- Dried basil
- Red pepper flakes
- Salt
- Pepper
- Garlic
- Cauliflower
- Tomatoes
- Butternut squash
- Fresh basil
While this meal is complete on its own, the carb count is relatively low since butternut squash is the only ingredient that’s somewhat starchy. This makes it not only great for the pescatarians amongst us, but it’s also a great dish for women with insulin resistance. If you’re sharing with others or wanted more carbs, a bit of quinoa on the side would go really well with this.
xo Kym
P.S. If you are struggling to make the switch to a PCOS diet, I run a free 30-Day PCOS Diet Challenge which is the perfect way to really kickstart your health transformation. This event includes weekly meal plans, recipes, shopping lists, and video lessons, all within a supportive community environment. However, if this recipe has inspired you and you want to get started right away, then I recommend downloading my free 3-Day PCOS Diet Meal Plan as well. It’s a 15-page PDF ebook that contains some of my most popular PCOS recipes, a shopping list ready to go, and some additional information about how to use food to heal your PCOS.
This one-pan meal checks all the boxes for a healthy PCOS dinner recipe!
Creamy Tomato Baked Fish (PCOS-Friendly)
This fairly simple one-pan dish takes a Mediterranean style but includes the richness of coconut milk to boost the fat content while also adding a creamy mouthfeel.
Ingredients
Protein
- 28 oz Fish fillet
Pantry
- 28 oz Canned crushed tomatoes
- 3/4 cup Canned coconut milk
- 1 tsp Dried oregano
- 1 tsp Dried basil
- 1/2 tsp Red pepper flakes
- 1 tsp Salt
- 1/2 tsp Black pepper
Vegetable
- 1 tsp Garlic (minced)
- 5 cup Cauliflower (riced)
- 2 Tomatoes (sliced 1/4" thick)
- 2 cup Butternut squash (diced into 1/2" cubes)
- 1/2 cup Fresh basil
Instructions
- Preheat the oven to 425°F (220°C).
- In a large bowl, combine the crushed tomatoes, coconut milk, garlic, oregano, dried basil, red pepper flakes, salt, and pepper. Mix well.
- Either in a microwave or on a stove top, pre-cook the riced cauliflower for 5 minutes.
- Add the cooked riced cauliflower to a cheesecloth or nut milk bag, and squeeze out as much liquid as possible.
- Add the cauliflower rice to a large baking dish, then layer the fresh tomatoes on top. Add half of the tomato cream sauce, then layer the squash on top of the sauce. Add the fish fillets then pour the remaining sauce over the dish.
- Bake for 20 minutes, until the fish is cooked and the squash is tender.
- Garnish with fresh basil and serve.
Nutrition Information:
Yield:
4Serving Size:
1Amount Per Serving: Calories: 456Total Fat: 12gSaturated Fat: 9gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 186mgSodium: 1211mgCarbohydrates: 36gFiber: 12gSugar: 16gProtein: 56g
Please note that the nutrition information above isn’t always 100% accurate.
As a Nutritionist, I’m continuing my mission to help women like you, beat PCOS. Evidence-based diet and lifestyle interventions helped me overcome five years of infertility. I fell pregnant naturally after multiple failed IVF cycles. Along the way, my other PCOS symptoms went away too. This experience taught me how to combine the latest science with a pragmatic approach to habit change. I’ve now helped thousands of other women achieve life-changing results, and I love for you to be the next PCOS success story. Learn more about me and what I do here.
As a Nutritionist, I’m continuing my mission to help women like you, beat PCOS. Evidence-based diet and lifestyle interventions helped me overcome five years of infertility. I fell pregnant naturally after multiple failed IVF cycles. Along the way, my other PCOS symptoms went away too. This experience taught me how to combine the latest science with a pragmatic approach to habit change. I’ve now helped thousands of other women achieve life-changing results, and I love for you to be the next PCOS success story. Learn more about me and what I do here.
