Izinhlanzi azivunyelwe kuphela ekudleni kwaseMedithera, zikhuthazwa ngenkuthalo. Uhlelo lokudla okunempilo kwenhliziyo lutusa ukudla kwasolwandle kabili ngeviki (inqobo nje uma ukupheke ngamafutha omnqumo kunebhotela futhi ukubhanqa nemifino eminingi emisha). Futhi njengoba izinhlanzi zivame ukushesha, zibe lula futhi zibe mnandi, sijabule kakhulu ukuzibophezela. Nazi izindlela zokupheka eziyi-14 esizikhonzile—letha i-omega-3s.
OKUhlobene: 20 Amaresiphi AngenaStress Ase-Mediterranean Diet
Isithombe: Liz Andrew/Styling: Erin McDowell
1. I-Salmon Ephekwe Kancane
Ngaphandle kwegama, lokhu empeleni kuyisidlo sakusihlwa samasonto onke. Isepanini imizuzu engu-25 kuphela, futhi izinga lokushisa eliphansi lokupheka liyenza i-oh-so-tender.
Thola iresiphi
Ngiphakele Phoebe
2. I-Healy Broiled Striped Bass ene-Provencal Tomato nama-Olives
Siyalithanda ibhomu le-flavour elinamandla likatamatisi ogazingiwe nesweli, kanye nama-briny capers neminqumo. (Siyabonga, ilungu le-Coterie uPhoebe Lapine.)
Isithombe: Liz Andrew/Styling: Erin McDowell3. Imizuzu eyi-15 ye-Mediterranean Couscous ene-Tuna ne-Pepperoncini
Ibhonasi eyengeziwe: Okusele kupakishwa ngendlela emangalisayo ukuze kube nesidlo sasemini esilula sosuku lokusebenza.
Thola iresiphi
Ingcosana ye-Yum4. I-Parmesan Pesto Tilapia
Besingadla noma yini uma imbozwe i-pesto notamatisi omusha. Le ndlela yokupheka ilula ngokusemthethweni ekujikelezeni kwethu kwaphakathi neviki (vele uhambe kalula kuParm ukuze uyigcine ilungele ukudla).
I-Cotter Crunch
5. I-Rosemary Citrus I-Salmon Ebhakwa Ipani elilodwa
Ingabe kuyamangaza ukuthi sifuna ukwenza amakha ngale marinade? Isha, i-zesty futhi inephunga elimangalisayo.
Isithombe: Liz Andrew/Styling: Erin McDowell6. I-Panfried Cod ene-Orange ne-Swiss Chard
Indlela elula yokujabulisa inkampani (ungabatsheli nje ukuthi bekulula kangakanani ukwenza).
Thola iresiphi
Nginike Ihhavini7. Imizuzu engama-20 Inhlanzi Ephekwe Pan Ene-Pomegranate Salsa
Zizwe ukhululekile ukusebenzisa noma iyiphi inhlanzi ebukeka iyintsha emakethe (i-cod ne-salmon zisebenza kahle kakhulu).
Ini's Gaby Cooking
8. I-Branzino Egazingiwe Yonke Nge-Fennel Slaw Eshefiwe
Ukupheka inhlanzi yonke kuzwakala kusabisa kakhulu. Siyazi. Kodwa ngenxa yelungu le-Coterie u-Gaby Dalkin, sithole ukuthi empeleni kulula kakhulu (futhi kuhle, ukuyiqalisa).
Thola iresiphi
Aubrie Khetha/Yidla Okuthandayo9. I-Honey-Mustard Sheet Pan Salmon
Ngoba akekho ofuna ukubuka phansi inqwaba yezitsha ngobusuku obumatasa.
Thola iresiphi
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Isitsha Esichaziwe10. Fish Puttanesca en Papillote
Ukupheka inhlanzi ngamaphakethe esikhumba ngasinye kuvumela wonke ama-flavour ukuthi ahlangane ndawonye ngaphandle komthungo. (Futhi, yenza ukuhlanza ngakho kulula.)
Isithombe: Michael Marquand/Styling: Jodi Moreno11. I-Hemp Walnut Crusted Salmon eneBrokholi kanye neKimchi Cauliflower Rice
Ngokusho kwelungu le-Coterie u-Jodi Moreno, i-hemp iphezulu ku-omega-3 enempilo, ngakho-ke uzothola umthamo ophindwe kabili ngalesi sidlo. Win-win.
Thola iresiphi
Lexi's Ikhishi Elihlanzekile12. I-One-Pan yezinhlanzi zaseMorocan
Lesi sitshulu esibaba kancane siyincazelo yokufudumala kwesisu.
I-Half Baked Harvest13. ISalmon Yesitayela SaseSicilian Ne-Garlic Broccoli Notamatisi
Ukushisa i-salmon esitokisini esishisayo kuyenza ibe mnandi futhi ibe crispy ngaphandle, kodwa ithenda ngaphakathi. Kuyisimangaliso.
Ihlelwe kahle ngu-Erin14. Chickpea Tuna Salad
Sihlala sigcina ama-chickpeas kanye nekhwalithi enhle ye-tuna ekheniwe esandleni ku-pantry. Hlanganisa lezo ezinemifino eminingi enoshukela futhi uthole isidlo sasemini esihle kakhulu.
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