Intlanzi ayivumelekanga nje kwisidlo saseMeditera, iyakhuthazwa ngenkuthalo. Isicwangciso sokutya esinentliziyo sincoma ukutya kwaselwandle kabini ngeveki (ngokude nje upheka kwioli yeoli kunokuba ibhotela kwaye udibanise kunye nemifuno eninzi entsha). Kwaye ekubeni intlanzi idla ngokukhawuleza, kulula kwaye imnandi, siyavuya kakhulu ukunyanzelisa. Nazi iiresiphi ezili-14 esizithandayo-zisa i-omega-3s.
ENXULUMENEYO: Iiresiphi ezingama-20 ezingenaxinzelelo ezikwiDiet yeMeditera
Ifoto: Liz Andrew/Styling: Erin McDowell1. ISalmon ephekwe kancinane
Ngaphandle kwegama, esi sisidlo esikhulu sasebusuku beveki. Isepanini imizuzu engama-25 kuphela, kwaye isantya sokupheka esisezantsi siyenza ibe yithenda.
Fumana iresiphi
Ndityise Phoebe 2. I-Healy Broiled Striped Bass kunye neProvencal Tomato kunye neMinquma
Siyayithanda ibhombu yencasa enamandla yeetumato ezigcadiweyo kunye negalikhi, kunye ne-briny capers kunye neminquma. (Enkosi, ilungu leCoterie uPhoebe Lapine.)
Ifoto: Liz Andrew/Styling: Erin McDowell3. Imizuzu eyi-15 yeMeditera Couscous eneTuna kunye nePepperoncini
Ibhonasi eyongeziweyo: Izinto ezishiyekileyo zipakisha kakuhle ngesidlo sasemini esilula sosuku lokusebenza.
Fumana iresiphi
Ipinki yeYum 4. I-Parmesan Pesto Tilapia
Siya kudla nantoni na ukuba igqunywe kwipesto kunye neetumato ezintsha. Le iresiphi ilula ngokusemthethweni kumjikelezo wethu wobusuku beveki (hamba ngokulula kwiParm ukuyigcina ilungele ukutya).
ICotter Crunch 5. IRosemary Citrus I-One-Pan eBaked Salmon
Ngaba iyamangalisa into yokuba sifuna ukwenza i-perfume kule marinade? Intsha, inencasa kwaye inevumba elimangalisayo.
Ifoto: Liz Andrew/Styling: Erin McDowell6. I-Panfried Cod ene-Orange kunye ne-Swiss Chard
Eyona ndlela ilula yokukholisa inkampani (ungabaxeleli ukuba bekulula kangakanani ukwenza).
Fumana iresiphi
Ndinike Ioveni 7. I-20-Minute ye-Pan-Seared Fish kunye ne-Pomegranate Salsa
Zive ukhululekile ukusebenzisa nayiphi na intlanzi ekhangeleka isitsha kwimarike (icod kunye nesalmon zisebenza kakuhle).
Intoni's Gaby Cooking8. I-Branzino Eyojiweyo Yonke eneFennel Slaw echetyiweyo
Ukupheka intlanzi epheleleyo kuvakala koyikisa kakhulu. Siyazi. Kodwa ngenxa yelungu leCoterie uGaby Dalkin, siye safumanisa ukuba ngokwenene ilula kakhulu (kwaye intle, ukuqala).
Fumana iresiphi
U-Aubrie Khetha/Yitya Into Oyithandayo9. I-Honey-Mustard Sheet Pan Salmon
Kuba akukho mntu ufuna ukujonga phantsi imfumba yezitya ngobusuku obuxakekileyo.
Fumana iresiphi
ENXULUMENEYO: Izidlo ezingama-30 zePani onokuthi uzenze ngeyure okanye ngaphantsi
IDish echaziweyo 10. Intlanzi Puttanesca en Papillote
Ukupheka intlanzi kwiipakethi zesikhumba ngasinye kuvumela zonke iincasa zidibane ngaphandle komthungo. (Kwaye, iyacoca ngoko lula.)
Ifoto: Michael Marquand/Styling: Jodi Moreno11. Hemp Walnut Crusted Salmon kunye Brokholi kunye Kimchi Cauliflower Rice
Ngokutsho kwelungu leCoterie uJodi Moreno, i-hemp iphezulu kwi-omega-3 enempilo, ngoko uya kufumana umthamo ophindwe kabini kunye nesi sidlo. Win-win.
Fumana iresiphi
Lexi's Ikhitshi ecocekileyo 12. Intlanzi enye yePan yaseMorocco
Esi sityu sineziqholo kancinci yinkcazelo yokufudumala kwesisu.
Isiqingatha esiBaked Harvest 13. Sicilian-Style Salmon kunye neGarlic Broccoli kunye neeTomato
Ukutshisa i-salmon kwi-skillet eshushu kuyenza ibe mnandi kwaye i-crispy ngaphandle, kodwa ithenda ngaphakathi. Ngokusisiseko ngummangaliso.
Ibekwe kakuhle nguErin 14. Isaladi yeTuna yeChickpea
Sihlala sigcina ii-chickert kunye nekhwalithi elungileyo ityhuna enkonkxiweyo esandleni kwi-pantry. Dibanisa ezo zineemifuno ezininzi ezikrunekileyo kwaye ufumana isidlo sasemini esoyikekayo.
ENXULUMENEYO: Izidlo ezili-17 onokuthi uzenze ngetoti yeechickpeas
