Best PCOS Dinner Recipe for Weight Loss | PCOS Diet Plan

For the Salmon:

• 4 salmon fillets (150g or 5 oz each, wild-caught preferred)
• 2 tablespoons extra virgin olive oil (30ml)
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon sea salt
• 2 tablespoons fresh lemon juice (30ml)
• Fresh parsley for garnish

The Quinoa:

• 1 cup quinoa, uncooked (185g)
• 2 cups low-sodium vegetable broth (475ml)
• 1/4 teaspoon turmeric powder
• 1/4 teaspoon cumin

For the Roasted Vegetables:

• 2 medium zucchinis, sliced (300g)
• 1 red bell pepper, cut into strips (150g)
• 1 medium red onion, sliced (150g)
• 2 cups broccoli florets (200g)
• 2 tablespoons olive oil (30ml)
• 1 teaspoon garlic powder
• 1/2 teaspoon black pepper
• 1/4 teaspoon sea salt
• 1 teaspoon Italian seasoning

Preparing the Quinoa:

1. Rinse the quinoa thoroughly under cold water using a fine-mesh strainer for 30 seconds to remove any bitter coating.
2. In a medium saucepan, combine the rinsed quinoa, vegetable broth, turmeric, and cumin. Bring to a boil over medium-high heat.
3. Once boiling, reduce the heat to low, cover with a tight-fitting lid, and simmer for 15 minutes without lifting the lid.
4. After 15 minutes, remove from the heat and let it sit covered for 5 minutes. Then fluff with a fork and set aside.

The Vegetables:

5. Preheat your oven to 200°C (400°F). Line a large baking sheet with parchment paper.
6. In a large mixing bowl, combine all the chopped vegetables (zucchini, bell peppers, onion, and broccoli).
7. Drizzle with 2 tablespoons of olive oil and sprinkle with garlic powder, black pepper, sea salt, and Italian seasoning. Toss everything together until the vegetables are evenly coated.
8. Spread the vegetables in a single layer on the prepared baking sheet, making sure they’re not overcrowded. This ensures proper roasting and caramelization.
9. Place in the preheated oven and roast for 20-25 minutes, flipping halfway through, until vegetables are tender and slightly charred at the edges.

Preparing the Salmon:

10. While the vegetables are roasting, pat the salmon fillets dry with paper towels. This helps achieve a better sear.
11. In a small bowl, mix olive oil, minced garlic, oregano, thyme, paprika, black pepper, sea salt, and lemon juice to create a marinade.
12. Brush the marinade generously over both sides of each salmon fillet. Let it sit for 5 minutes to absorb the flavors.
13. Heat a grill pan or non-stick skillet over medium-high heat. Once hot, lightly spray with cooking spray.
14. Place salmon fillets skin-side up in the pan. Cook for 4-5 minutes without moving them to get a nice golden crust.
15. Carefully flip the salmon using a spatula and cook for another 3-4 minutes until the internal temperature reaches 63°C (145°F) and the salmon flakes easily with a fork. The center should be slightly pink.

Don’t Overcook the Salmon: The biggest mistake people make is overcooking salmon, which makes it dry. The fish should be slightly translucent in the center when you remove it from the heat, as it will continue cooking from residual heat. Use a meat thermometer for accuracy and aim for 63°C internal temperature.

Quality Matters for PCOS Benefits: Choose wild-caught salmon over farmed whenever possible. Wild salmon contains higher levels of omega-3 fatty acids and lower levels of inflammatory omega-6 fats, which are crucial for managing PCOS symptoms and reducing inflammation.

Batch Cook for Your PCOS Meal Plan: This recipe is perfect for meal prep. Cook all components on Sunday and store them separately. This makes it easy to follow your 7-day PCOS diet plan or PCOS weight loss in 1 month diet plan without daily cooking stress.