Litlhapi ha lia lumelloa feela lijong tsa Mediterranean, li khothaletsoa ka mafolofolo. Morero oa ho ja ka pelo e ntle o khothalletsa ho ja lijo tsa leoatleng habeli ka beke (hafeela u ntse u li pheha ka oli ea mohloaare ho e-na le botoro le ho li kopanya le meroho e mengata e mecha). 'Me kaha litlhapi li atisa ho potlaka, li le bonolo ebile li monate, re thabela ho etsa joalo. Mona ke tse 14 tsa diresepe tseo re li ratang haholo-tlisa omega-3s.
RELATED: Li-recipe tse 20 tse se nang khatello ea kelello tse fumanehang lijong tsa Mediterranean
Senepe: Liz Andrew/Setaele: Erin McDowell1. Salmon e phehiloeng butle
Ho sa tsotellehe lebitso, sena ke sejo se monate sa beke le beke. E ka pan ka metsotso e 25 feela, 'me mocheso o tlaase oa ho pheha o etsa hore oh-so-tender.
Fumana recipe
Nphepe Phoebe 2. Li-Striped Bass tse phetseng hantle tse nang le Tamati ea Provencal le Mehloaare
Re rata tatso e matla ea tamati e halikiloeng le konofolo, hammoho le li-capers tse briny le mehloaare. (Kea leboha, setho sa Coterie Phoebe Lapine .)
Senepe: Liz Andrew/Setaele: Erin McDowell3. Metsotso e 15 ea Mediterranean Couscous e nang le Tuna le Pepperoncini
Bonase e ekelitsoeng: Lijo tse setseng li bokellana hantle bakeng sa lijo tsa mots'eare tse bonolo tsa letsatsi la mosebetsi.
Fumana recipe
Sekhahla sa Yum 4. Parmesan Pesto Tilapia
Re ne re ka ja ntho leha e le efe haeba e ne e koahetsoe ke pesto le tamati e ncha. Recipe ena e bonolo e fumaneha ka molao papaling ea rona ea bosiu ba beke (e-ea bonolo feela ho Parm ho e boloka e le bonolo ho ja).
Sekhahla sa Cotter 5. Rosemary Citrus One-Pan Baked Salmon
Na hoa makatsa hore ebe re batla ho etsa monko o monate ka marinade ee? E ncha, e monate ebile e nkha hamonate.
Senepe: Liz Andrew/Setaele: Erin McDowell6. Panfried Cod e nang le Orange le Swiss Chard
Tsela e bonolo ka ho fetisisa ea ho khahlisa k'hamphani (feela u se ke ua ba bolella kamoo ho neng ho le bonolo ho e etsa).
Fumana recipe
Fana ka Oven 7. Litlhapi tsa Pan-Seared tsa Metsotso e 20 tse nang le Salsa ea Kharenate
Ikutloe u lokolohile ho sebelisa tlhapi leha e le efe e shebahalang e le monate ka ho fetisisa 'marakeng (cod le salmon li sebetsa hantle haholo).
Eng's Gaby Cooking8. Branzino e halikiloeng ka botlalo ka Fennel Slaw e Betsoeng
Ho pheha tlhapi e felletseng ho utloahala ho tšosa haholo. Rea tseba. Empa ka lebaka la setho sa Coterie Gaby Dalkin, re fumane hore ha e le hantle e bonolo haholo (le e ntle, ho bootla).
Fumana recipe
Aubrie Khetha / Eja Seo U se Ratang9. Honey-Mustard Sheet Pan Salmon
Hobane ha ho motho ea batlang ho sheba fatše qubu ea lijana bosiung bo phathahaneng.
Fumana recipe
RELATED: Lijo tse 30 tsa Pan eo U ka li Etsang ka Hora kapa ka tlase ho moo
Sejo se Hlalositsoeng 10. Fish Puttanesca en Papillote
Ho pheha litlhapi ka lipakete tsa letlalo ka bomong ho etsa hore litlolo tsohle li kopane hammoho ka mokhoa o tsitsitseng. (Ho feta moo, e hloekisa joalo bonolo.)
Senepe: Michael Marquand/Setaele: Jodi Moreno11. Hemp Walnut Crusted Salmon le Broccoli le Kimchi Cauliflower Rice
Ho ea ka setho sa Coterie Jodi Moreno, hemp e na le li-omega-3 tse phetseng hantle, kahoo u tla fumana tekanyo e habeli ka sejana sena. Tlhola-tlhola.
Fumana recipe
Lexi's Kichineng e Hloekileng 12. Litlhapi tsa Morocco tsa Pan e le 'ngoe
Sechu sena se nang le linoko tse nyane ke tlhaloso ea ho futhumala ha mpa.
Kotulo ea Half Baked 13. Salmon ea Sicilian-Style le Garlic Broccoli le Tamati
Ho chesa salmon ka har'a skillet e chesang ho etsa hore e be monate ebile e le crispy ka ntle, empa e le bonolo ka hare. Ha e le hantle ke mohlolo.
E ngotsoe hantle ke Erin 14. Chickpea Tuna Salad
Re lula re boloka lierekisi le tuna ea makotikoting ea boleng bo botle ka har'a pantry. Kopanya tse nang le li-veggies tse ngata tse hlabang 'me u fumane lijo tsa motšehare tse monate haholo.
RELATED: Lijo tse 17 tseo U ka li Etsang ka Koti ea Li-Chickpeas
