Hove hadzingotenderwa pakudya kweMedithera, inokurudzirwa nekushingaira. Urongwa hwekudya hune hutano hunokurudzira kudya kwegungwa kaviri pavhiki (chero bedzi uchiibika mumafuta emuorivhi pane bhotela uye kuibatanidza nemafuta akawanda matsva). Uye sezvo hove dzichiwanzo kukurumidza, nyore uye dzinonaka, isu tinofara zvikuru kusungira. Heano gumi nemana emabikirwo edu atinoda-uya nemaomega-3s.
RELATED: 20 No-Stress Recipes Ari paMediterranean Diet
Mufananidzo: Liz Andrew/Styling: Erin McDowell1. Salmon yakabikwa zvishoma nezvishoma
Pasinei nezita racho, iyi chaizvoizvo ndiro yakanaka yevhiki yevhiki. Iri mupani kwemaminetsi makumi maviri nemashanu chete, uye kupisa kwakadzika kunoita kuti ive oh-so-nyoro.
Tora resipi
Ndidyise Phoebe 2. Healthy Broiled Striped Bass neProvencal Tomato neMiorivhi
Tinoda bhomba rine simba rekunaka rematomatisi negariki, pamwe nebriny capers nemaorivhi. (Ndatenda, nhengo yeCoterie Phoebe Lapine.)
Mufananidzo: Liz Andrew/Styling: Erin McDowell3. Maminitsi gumi nemashanu Mediterranean Couscous ine Tuna uye Pepperoncini
Yakawedzerwa bhonasi: Zvakasara zvinorongedza zvakanakisa kuti zvive nyore masikati ekushanda masikati.
Tora resipi
Pinch yeYum 4. Parmesan Pesto Tilapia
Taizodya chero chinhu kana chakavharwa mu pesto uye tomate nyowani. Iyi resipi yakapfava iri pamutemo mukutenderera kwedu kwesvondo rega rega (ingoenda zviri nyore paParm kuti ichengetedze chikafu-chine hushamwari).
Cotter Crunch 5. Rosemary Citrus Imwe-Pan Yakabikwa Salmon
Zvinoshamisa here kuti isu tinoda kugadzira zvinonhuwira kubva kune iyi marinade? Itsva, zesty uye inonhuwira zvinoshamisa.
Mufananidzo: Liz Andrew/Styling: Erin McDowell6. Panfried Cod neOrange neSwiss Chard
Nzira iri nyore yekufadza kambani (ingo usavaudze kuti zvaive nyore sei kugadzira).
Tora resipi
Ndipei Ovheni 7. Maminitsi makumi maviri Pan-Seared Hove nePomegranate Salsa
Inzwa wakasununguka kushandisa chero hove inoratidzika seyakatsva pamusika (cod nesalmon zvinoshanda zvakanyanya).
Chii's Gaby Kubika8. Yese Yakakangwa Branzino ine Shaved Fennel Slaw
Kubika hove yose kunonzwika kutyisa zvikuru. Tinoziva. Asi nekuda kwenhengo yeCoterie Gaby Dalkin, takaona kuti iri nyore chaizvo (uye yakanaka, kubhutsu).
Tora resipi
Aubrie Sarudza/Idya Zvaunoda9. Huchi-Masitadhi Sheet Pan Salmon
Nekuti hapana anoda kutarisa pasi murwi wendiro pahusiku hwakabatikana.
Tora resipi
RELATED: 30 Sheet-Pan Kudya Iwe Unogona Kugadzira muAwa kana Kusva
The Defined Dish 10. Hove Puttanesca en Papillote
Kubika hove mumapaketi ematehwe ega ega kunoita kuti zvinonaka zvibatane pamwechete zvisina musono. (Uyezve, inochenesa saka nyore.)
Mufananidzo: Michael Marquand/Styling: Jodi Moreno11. Hemp Walnut Crusted Salmon ine Broccoli uye Kimchi Cauliflower Rice
Maererano nenhengo yeCoterie Jodi Moreno, hemp yakakwira mune hutano omega-3s, saka iwe uchawana kaviri dosi nendiro iyi. Kuhwina-kuhwina.
Tora resipi
Lexi's Yakachena Kitchen 12. Imwe-Pan Moroccan Hove
Ichi chinonaka zvishoma ndiyo tsananguro yekudziya kwedumbu.
Half Baked Harvest 13. Sicilian-Style Salmon neGarlic Broccoli uye Tomato
Kuvhara salmon mune inopisa skillet inoita kuti ive yakanaka uye yakatsetseka kunze, asi ine nyoro mukati. Chishamiso chaicho.
Yakagadzirwa zvakanaka naErin 14. Chickpea Tuna Salad
Isu tinogara tichichengeta chickpeas uye yakanaka mhando yetuna yemumagaba iri paruoko mupantry. Sanganisa ayo ane akawanda akaomeswa veggies uye iwe une yakanaka yemasikati masikati.
