7 I-Fish Fat yaseNingizimu Afrika ne-Seafood Recipes

Abaningi bethu badla izinhlanzi ezincane noma izilwane zasolwandle phakathi nesonto, okuyinto enesihawu, njengenhlanzi umthombo omkhulu wamaprotheni okwenzeka ophansi ngamafutha agcwele. Ngempela, inhlanzi imthombo omuhle kakhulu wama -fatty acids omega-3 , amafutha amahle umzimba wethu udinga kodwa awukwazi ukukhiqiza. Yenza umgomo wokufaka izinhlanzi ekudleni kwakho, mhlawumbe kabili ngeviki.

• 01 ngo-07

  I-Lemon Garlic Cod

  I-Cod iyatholakala kalula, futhi ngokuvamile ayithengi. Kuyinto enambitheka kakhulu, okusho ukuthi iyinhlanzi elula yokwengeza ukunambitheka nge. I-drizzle elula ye-lemon, i-garlic, amafutha omnqumo ahlangene ne-butterfly ye-bhotela yokunambitheka okungeziwe, kanti enye i-parsley eqoshiwe yenze lokhu kudla okuphephile kwenhliziyo.

• 02 ngo-07

  I-saumoni ephukile ne-Sauce
  I-Salmon ingaba inhlanzi enamafutha, kepha kufanele ihlanganiswe njengengxenye yokudla kwakho okuphansi kwamafutha. I-Salmon igcwele amafutha afanele, ikakhulukazi ama-omega-3 fatty acids, okucatshangwa ukuvikela isifo senhliziyo, ukuvuvukala, izinhlobo ezithile zomdlavuza, isifo sikashukela, isifo se-Alzheimer, kanye nesifo se-macular. I-Salmon iyizinhlanzi ezicebile kakhulu kangangokuthi isabelo se-4- noma 5-ounce singaphezu kokwanelisa. Zama futhi uthenge i-salmon yasendle uma ungakwazi.

• 03 ka-07

  Fiesta Scallops

  Engeza ezinye izithako ezidliwayo zakho zasolwandle ngalezi zindlela ze-scallops zesitayela. I-Scallops inomoya omnene, oyinkimbinkimbi futhi inxusa ngisho nalabo abangathandi ukudla okudliwayo. Basheshe futhi bakwazi ukupheka, futhi. Uma udinga usizo oluthile kulokho okumele ulubheke lapho uthengela ama-scallops, zama le guide elula yokuthenga ama-scallops amasha .

• 04 ka 07

  I-Fish Tacos
  Awudingi inhlanzi enamafutha, okujulile okuthosiwe ama-tacos. Esikhundleni sokusebenzisa izinhlanzi ezimhlophe ezinjenge-cod noma i-halibut, bese uzihambisa isikhathi esifushane ukuze uthole ukunambitheka. Lezi tacos zezinhlanzi ziphelele kulabo abadinga ukudla ukolweni noma gluten mahhala, futhi.

• 05 ka-07

  I-Fish Pie

  Le pie inhlanzi ibalwa njengokudla okududuzayo, kodwa kuyaduduzeka ukudla lite. Esikhundleni sokwenza isuphu usebenzisa ibhotela kanye nesisekelo sefulawa, lo mhluzi ugcwele umquba. I-topping ye-potato kuphela ene-bhotela encane kuyo. I-Cod iphelele kule pie, kodwa ezinye izinhlanzi ezimhlophe ziyoba kuhle, futhi.

• 06 ka-07

  Inhlanzi Ezinkwa
  Izinti ezinhlanzi ezinhlanzi ziphelile! Lezi zinhlanzi ezinamahloni ezinambitheka izinhlanzi ziyizinjabulo zangempela zezingane. Ukubhaka kunokuba kuthosiwe, lezi zinhlayiya ze-cod eziphuziwe zihamba kahle ngamazambane nama-peas othosiwe ngamahhavini.

• 07 ka-07

  I-Seared Sea Scallops NgeSipinashi Esinyama
  Ama-scallops asolwandle oluswakhiwe ngama-scallops avela ku-Trader Joe's alungele ukugcina isidlo esinjengalokhu. Qinisekisa ukuthi ucindezela futhi ubambe uma usomile ngemuva kokuphazamiseka, futhi qiniseka ukuthi ungawaqedi. Njengombuyekezi oyedwa ophawula, lesi sidlo sinalo konke: amafutha aphansi, apheka kalula, futhi anandi.