Nsomba sizingololedwa pazakudya za ku Mediterranean, zimalimbikitsidwa kwambiri. Dongosolo lazakudya zopatsa thanzi limalimbikitsa kudya nsomba zam'madzi kawiri pa sabata (malinga ngati mukuphika mafuta a azitona m'malo mwa batala ndikuphatikiza ndi masamba ambiri atsopano). Ndipo popeza nsomba zimakonda kukhala zofulumira, zosavuta komanso zokoma, ndife okondwa kukakamiza. Nawa maphikidwe 14 omwe timakonda-bweretsani omega-3s.
Zogwirizana: Maphikidwe 20 Opanda Kupsinjika Omwe Ali Pazakudya Zaku Mediterranean
Chithunzi: Liz Andrew/Styling: Erin McDowell1. Salmoni Yophika Pang'onopang'ono
Ngakhale ndi dzina, iyi ndi chakudya chabwino kwambiri cha sabata. Imakhala mu poto kwa mphindi 25 zokha, ndipo kutentha pang'ono kumapangitsa kuti zikhale zofewa.
Pezani Chinsinsi
Ndidyetseni Phoebe 2. Thanzi Labwino Lalikulu Lopangidwa ndi Tomato ndi Maolivi a Provencal
Timakonda bomba lamphamvu la tomato wokazinga ndi adyo, kuphatikiza makapu a briny ndi azitona. (Zikomo, membala wa Coterie Phoebe Lapine .)
Chithunzi: Liz Andrew/Styling: Erin McDowell3. 15-Mphindi Mediterranean Couscous ndi tuna ndi Pepperoncini
Bhonasi yowonjezeredwa: Zotsalira zimadzaza bwino kuti mukhale ndi chakudya chamasana chosavuta.
Pezani Chinsinsi
Mtengo wa Yum 4. Parmesan Pesto Tilapia
Timadya chilichonse ngati chikutidwa ndi pesto ndi tomato watsopano. Maphikidwe osavuta awa ndi ovomerezeka pakusinthana kwathu kwapakati pa sabata (ingopitani mosavuta pa Parm kuti ikhale yosangalatsa kudya).
Cotter Crunch 5. Rosemary Citrus One-Pan Yophika Salmon
Kodi ndizodabwitsa kuti timakonda kupanga mafuta onunkhira kuchokera ku marinade awa? Ndi zatsopano, zesty ndi fungo lodabwitsa.
Chithunzi: Liz Andrew/Styling: Erin McDowell6. Panfried Cod ndi Orange ndi Swiss Chard
Njira yosavuta yosangalalira kampani (osawauza momwe zinalili zosavuta kupanga).
Pezani Chinsinsi
Ndipatseni Ovuni 7. 20-Mphindi 20 Nsomba Pan-Seared Ndi Pomegranate Salsa
Khalani omasuka kugwiritsa ntchito nsomba zilizonse zomwe zikuwoneka zatsopano pamsika (cod ndi nsomba zimagwira ntchito bwino kwambiri).
Chani'ndi Gaby Cooking8. Branzino Yowotcha Yonse Ndi Fennel Slaw Yometedwa
Kuphika nsomba yathunthu kumveka koopsa kwambiri. Ife tikudziwa. Koma chifukwa cha membala wa Coterie Gaby Dalkin , tapeza kuti ndizosavuta kwambiri (komanso zokongola, zoyambira).
Pezani Chinsinsi
Aubrie Sankhani / Idyani Zomwe Mumakonda9. Honey-Mustard Mapepala Pan Salmon
Chifukwa palibe amene amafuna kuyang'ana pansi mulu wa mbale usiku wotanganidwa.
Pezani Chinsinsi
Zogwirizana: Zakudya Zopangira Mapepala 30 Zomwe Mungapange Mu Ola Limodzi Kapena Pocheperapo
The Defined Dish 10. Nsomba Puttanesca en Papillote
Kuphika nsomba mu paketi imodzi ya zikopa kumapangitsa kuti zokometsera zonse zisakanizike pamodzi mopanda msoko. (Kuphatikiza apo, zimayeretsa choncho zosavuta.)
Chithunzi: Michael Marquand/Styling: Jodi Moreno11. Hemp Walnut Crusted Salmon ndi Broccoli ndi Kimchi Cauliflower Rice
Malingana ndi membala wa Coterie Jodi Moreno, hemp ili ndi omega-3s wathanzi, kotero mudzalandira mlingo wawiri ndi mbale iyi. Kupambana-kupambana.
Pezani Chinsinsi
Lexi's Koyera Khitchini 12. Nsomba ya ku Morocco ya Pan Imodzi
Msuzi wokometsera pang'ono uwu ndi tanthauzo la kutentha kwamimba.
Kukolola Hafu Yophika 13. Salmon ya Sicilian-Style yokhala ndi Garlic Broccoli ndi Tomato
Kuwotcha nsomba mu skillet yotentha kumapangitsa kuti ikhale yabwino komanso yowoneka bwino kunja, koma yachifundo mkati. Kwenikweni ndi chozizwitsa.
Wopangidwa bwino ndi Erin 14. Chickpea Tuna Salad
Nthawi zonse timasunga nandolo ndi tuna wabwino wamzitini m'manja. Phatikizani zomwe zili ndi masamba ambiri owunthwitsa ndipo muli ndi chakudya chamasana chokongola.
Zogwirizana: Zakudya 17 Zomwe Mungapange Ndi Chitoni cha Nkhuku
