Nutrition per serving: 507 kcal, 19g Fats, 40g Carbs, 45g Protein

PCOS FRIENDLY SALMON TERIYAKI WITH GREEN BEANS & SWEETCORN RICE

Recipe by PCOS Meal PrepCourse: Snacks

Servings

4

servings

Prep time

1

hour 

Cooking time

15

minutes

Calories

507

kcal

Ingredients

  • 4 salmon fillets (5 oz. / 150g each)

  • 5 oz. (150g) green beans, frozen

  • 1 cup (150g) sweetcorn

  • 3.5 oz (100g) brown rice

  • 2 tbsp. sesame seeds

  • 1 tbsp. sesame oil

  • For the Sauce
  • 8 tbsp. soy sauce

  • 3 tbsp. maple syrup

  • 1 tbsp. lime juice

  • 4 tbsp. grated ginger

  • 2 garlic cloves, grated

Directions

  • Make the marinade by mixing all the sauce ingredients together. Season with salt and pepper.
  • Cut the skin off the salmon then rinse, dry and marinate in the earlier prepared sauce for 1 hour.
  • In the meantime, cook the rice according to the instructions on the packaging. Add the green beans to the cooking rice 4 minutes before the end of cooking, then drain. Next add the sweetcorn and mix well.
  • Preheat the oven to 450F (230C). Place the salmon into an oven proof dish leaving the marinade aside. Bake for 8-10 minutes and 3 minutes before the end of baking sprinkle with sesame seeds.
  • Transfer the marinade into a small saucepan and heat until it thickens, then mix in the sesame oil, take off the heat and set aside.
  • To serve, divide the rice and salmon between plates, then drizzle with the teriyaki sauce.

Nutrition Facts

4 servings per container


Calories507

  • Amount Per Serving% Daily Value *
  • Total Fat
    19g
    30%

    • Amount Per Serving% Daily Value *
    • Total Carbohydrate
      40g
      14%

      • Protein
        45g
        90%

        * The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.