14 mau ʻai iʻa ʻai Mediterranean i mākaukau i ka manawa ʻole

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele

ʻAʻole ʻae ʻia ka iʻa i ka meaʻai Mediterranean, ua paipai ikaika ʻia. Manaʻo ka papaʻai meaʻai puʻuwai e ʻai i ka iʻa i ʻelua manawa o ka pule (ʻoiai ʻoe e kuke ana i ka ʻaila ʻoliva ma mua o ka pata a hui pū me ka nui o nā mea kanu hou). A no ka wikiwiki, maʻalahi a me ka ʻono ka iʻa, ʻoi aku ka hauʻoli o mākou e koi. Eia he 14 o kā mākou meaʻai punahele—e lawe mai i nā omega-3.

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1. ʻO ka Salmon Moʻa lohi

ʻOiai ka inoa, he kīʻaha nui kēia i ka pō pule. Aia i loko o ka pā no 25 mau minuke wale nō, a ʻo ka haʻahaʻa haʻahaʻa o ka kuke ʻana he mea ʻoluʻolu loa ia.

E kiʻi i ka meaʻai

2. ʻO ka Bass Striped Broiled Healthy me nā Tomato Provencal a me nā ʻOliva

Makemake mākou i ka ʻono ikaika o nā tōmato i kālua ʻia a me ke kālika, me nā capers briny a me nā ʻoliva. (Mahalo, Coterie lālā Phoebe Lapine.)

E kiʻi i ka meaʻai

3. 15-Minute Mediterranean Couscous me Tuna a me Pepperoncini

ʻO ka bonus i hoʻohui ʻia: Hoʻopili maikaʻi nā mea i koe no kahi ʻaina awakea maʻalahi.

E kiʻi i ka meaʻai

4. Parmesan Pesto Tilapia

ʻAi mākou i kekahi mea inā uhi ʻia i ka pesto a me nā ʻōmato hou. ʻO kēia ʻano meaʻai maʻalahi i kā mākou hoʻololi ʻana i ka pō pule (e hele maʻalahi i ka Parm e mālama pono i ka meaʻai).

E kiʻi i ka meaʻai

5. Rosemary Citrus One-Pan Baked Salmon

He mea ʻē paha kā mākou makemake e hana i kahi mea ʻala mai kēia marinade? He mea hou, zesty a honi kupaianaha.

E kiʻi i ka meaʻai

6. Panfried Cod me ka ʻAlani a me Swiss Chard

ʻO ke ala maʻalahi e hoʻowalewale i ka hui (mai haʻi wale iā lākou i ka maʻalahi o ka hana ʻana).

E kiʻi i ka meaʻai

7. 20-Minute Pan-Seared Fish me ka Pomegranate Salsa

E ʻoluʻolu e hoʻohana i nā iʻa i ʻike hou ʻia ma ka mākeke (ʻoi aku ka maikaʻi o ka cod a me ka salmon).

E kiʻi i ka meaʻai

8. ʻO Branzino i kālua ʻia me ka Slaw Fennel i kahi ʻia

ʻO ka hoʻomoʻa ʻana i ka iʻa holoʻokoʻa he mea weliweli loa ia. ʻIke mākou. Akā, mahalo i ka lālā Coterie ʻo Gaby Dalkin, ua ʻike mākou he mea maʻalahi loa ia (a nani hoʻi, e boot).

E kiʻi i ka meaʻai

9. Honey-Mustard Sheet Pan Salmon

No ka mea, ʻaʻohe mea makemake e nānā i lalo i kahi puʻu kīʻaha i ka pō luhi.

E kiʻi i ka meaʻai

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10. I'a Puttanesca en Papillote

ʻO ka kuke ʻana i ka iʻa i loko o nā ʻeke pepa paʻa e hiki ai i nā mea ʻono a pau ke hui pū me ka maʻalahi. (Hoʻohui, hana ia i ka hoʻomaʻemaʻe pela maʻalahi.)

E kiʻi i ka meaʻai

paʻi maka no ka ʻili ʻaila i ka home

11. Hemp Walnut Crusted Salmon me Broccoli a me Kimchi Cauliflower Laiki

Wahi a ka lālā Coterie ʻo Jodi Moreno, he kiʻekiʻe ka hemp i nā omega-3 olakino, no laila e loaʻa iā ʻoe kahi pālua pālua me kēia kīʻaha. Lanakila-lanakila.

E kiʻi i ka meaʻai

12. Hookahi-Pan Moroccan Fish

ʻO kēia ʻuala liʻiliʻi ka wehewehe ʻana o ka hoʻomehana ʻōpū.

E kiʻi i ka meaʻai

13. ʻO Salmon-Style Salmon me ke kāleka Broccoli a me nā Tomato

ʻO ka puhi ʻana i ka iʻa i loko o ka skillet wela, ʻoluʻolu a ʻoluʻolu ma waho, akā palupalu i loko. He hana mana.

E kiʻi i ka meaʻai

14. ʻAiʻi ʻo Chickpea Tuna Salad

Mālama mau mākou i ka moa a me ka maikaʻi o ka tuna canned ma ka lima i loko o ka hale lole. E hoʻohui i nā mea me ka nui o nā meaʻai crunchy a loaʻa iā ʻoe kahi ʻaina awakea maikaʻi loa.

E kiʻi i ka meaʻai

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele