Nutrition per serving: 418 kcal , 21g Fats, 25g Carbs, 28g Protein

PCOS FRIENDLY SESAME NOODLES WITH PAN FRIED SEA BASS

Recipe by PCOS Meal PrepCourse: Lunch

Servings

2

servings

Prep time

10

minutes

Cooking time

10

minutes

Calories

418

kcal

Ingredients

  • 2 oz. (60g) soba noodles  

  • 2 tbsp. sesame seeds 

  • 2 tbsp. soy sauce 

  • 7 oz. (200g) spinach  

  • 2 sea bass fillets (3.5 oz./100g each) 

  • 2 tbsp. olive oil 

  • 1 tsp. rice vinegar

Directions

  • Cook the noodles following the instructions on the packaging, then drain, run under cold water and set aside. 
  • Crush the sesame seeds in a mortar, then stir in the soy sauce, 1 tablespoon of oil, 1 tablespoon of water and vinegar, to make a creamy dressing, season and set aside. 
  • Heat a pan over medium heat and add in the spinach, cook until wilted. Next add in the cooked noodles and sesame dressing stirring well until heated through. 
  • Heat the remaining oil in a non-stick frying pan over a medium to high heat.  
  • Season the seabass with salt and pepper, then place the fillet in the pan skin-side down. Fry gently for around 3 minutes. Flip the fish over and fry for another 30 seconds, until the fish is just cooked through.  
  • Divide the noodles between 2 plates, place the fish on top and serve immediately.

Nutrition Facts

2 servings per container


Calories418

  • Amount Per Serving% Daily Value *
  • Total Fat
    21g
    33%

    • Amount Per Serving% Daily Value *
    • Total Carbohydrate
      25g
      9%

      • Protein
        28g
        57%

        * 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.