ʻO ka ʻiʻo ʻili Salmon Recipe me ka Pesto Cauliflower Laiki

E hoʻomau i ka manawa kuke i ka liʻiliʻi a me kēlā mau momona maikaʻi a hiki i ka max me kēia ʻano Crispy Skin Salmon me laiki kāpīlī i pesto! ʻO ka salmon He meaʻai punahele ia ʻaʻole wale i ka poʻe puni iʻa, akā ʻo ka poʻe makemake i ka iʻa e hauʻoli mau i kēia iʻa ʻono no kona ʻono a me nā meaʻai.

Wahi a Nā Meaʻai Ola Loa o ka Honua, ua loaʻa i ka salmon kona inoa ma ke ʻano he meaʻai olakino ma muli o kona kiʻekiʻe kiʻekiʻe o ka omega-3 fatty acids. ʻO ka meaʻai maʻamau o ʻAmelika kahi lakio maikaʻi loa o ka omega-3 i nā momona omega-6 (pinepine me 4-5 mau manawa ʻoi aku ka momona omega-6 ma mua o nā momona omega-3). Loaʻa i ka Salmon ka ʻike kiʻekiʻe o ka omega-3 (EPA a me DHA) ʻoiai aia ka haʻahaʻa haʻahaʻa o ka omega-6.

Nā pōmaikaʻi o nā waikawa momona omega-3

No ke aha i loaʻa ai i ka salmon kēia mau momona momona omega 3? ʻO ke kumu, no ka mea, hānai nui lākou i nā algae, a ʻo nā ʻakika momona maikaʻi i paʻa i loko o ka iʻa, a laila hiki ke piʻi i ke kaulahao meaʻai iā mākou! Mahalo no ka hana ʻana i ka hāpai kaumaha, salmon!

ʻO nā pono o ka omega 3 fatty acids:

• Hoʻomaikaʻi i ka mālama ʻana i nā kaʻina hana inflammatory i ke kino.
• ʻOi aku ka maikaʻi o ka hana kelepona.
• ʻOi aku ka maikaʻi o ka lolo.
• Ola maʻi puʻuwai.
• Hoʻomaikaʻi ʻia ke ʻano a me ka cognition.
• Hoomalu hui.
• Hoʻomaikaʻi ʻia ka ʻike.
• Hoʻemi ʻia ka pilikia o ka maʻi kanesa.

Kūʻai pinepine ʻia ʻo Salmon ma ke ʻano he meaʻai nui, akā ua lohe paha ʻoe i kekahi mau moʻolelo e pili ana i ka salmon i mea ʻawaʻawa a haumia i ka mercury. Inā ua hoʻāʻo ʻoe i kekahi o kā mākou meaʻai, a laila ʻike ʻoe i ka nui o kā mākou hoʻoikaika ʻana i ke koʻikoʻi o ka lawe pono ʻana i kāu meaʻai. ʻAʻole ʻokoʻa kēia i ka wā e pili ana i ka iʻa! E nānā i ka E alakaʻi mai ka mea hoʻokumu ʻo Dr. Anthony Gustin kūʻai iʻa no nā ʻokiʻoki maikaʻi loa me ka nui o ka momona momona a me ka omega-3: omega-6 ratio. Kūʻai ʻia ʻo Salmon ma nā ʻano ʻano like ʻole (paʻa hau, hiki ke puhi, puhi ʻia, a maloʻo paha), akā makemake ʻia ka salmon Alaskan hihiu. Me ka ʻauʻau wale ʻana o ka iʻa i loko o ke kai, ʻo kēia ʻano salmon ka haʻahaʻa haʻahaʻa loa o nā mea haumia. I ke kai, hiki ke ʻai i ka iʻa i kā lākou meaʻai maoli, akā paʻa loa ka iʻa mahiʻai ʻia e laha loa ana ka maʻi a me ka hoʻohaumia ʻana mai nā lāʻau antibiotic a i ʻole nā ​​​​pesticides. Manaʻo nui ʻia e kūʻai i ka salmon mai kahi hale kūʻai i kaulana no ka loaʻa ʻana o ka iʻa hou.

ʻOiaʻiʻo: No ka huaʻōlelo Latin "salm" ʻo Salmon, ʻo ia hoʻi "e lele." ʻO ka ʻoiaʻiʻo, he poʻe lele lele ka salmon makua, hiki ke ʻauʻau i uka a hoʻokele paha i nā kahawai.

ʻO ka salmon ʻili ʻili me ka laiki pesto cauliflower

E hoʻomau i ka manawa kuke i ka liʻiliʻi a me kēlā mau momona olakino i ka max me kēia Crispy Skin Salmon with Cauliflower Pesto Rice recipe!

• Ka Hoʻomoe: 20 minutos.
• Ka manawa kuke: 20 minutos.
• Huina manawa: 40 minutos.
• Nā Hana Hana: 3.
• Kāleka: Kumukūʻai.
• Lumi kuke: Ikalia.

Nā meaʻai

• 3 mau kīʻaha salmon (115 g / 4 oz kēlā me kēia).
• 1 punetune o ka ʻaila ʻoliva.
• 1 puna puna iʻa Waʻa ʻulaʻula.
• 1 punetune o nā ʻakika amino niu.
• Kulu ka paʻakai
• 1 pata pata.
• 1 kīʻaha o nā lau basil hou i ʻoki ʻia.
• 3 cloves o kālika
• 1/4 kīʻaha o nā puʻuwai hemp.
• Wai o hoʻokahi lemona.
• 1/2 teaspoon o ka paʻakai ʻulaʻula.
• 1/2 kīʻaha ʻaila ʻoliva.
• 1 punetune o ka pauka aila MCT.
• 3 kīʻaha puaʻala me ka laiki hau.

Nā kuhikuhi

1. E hoʻohui i nā amino niu, ka ʻai iʻa, a me ka ʻaila ʻoliva i kahi pā.
2. E hoʻomaloʻo i nā ʻāpana salmon a kau i ka ʻaoʻao ʻiʻo ma luna o ka marinade.
3. E kāpīpī i ka ʻili me kahi paʻakai liʻiliʻi. E noho lākou no 20 mau minuke a hoʻomākaukau ʻoe i ke koena o ka meaʻai.
4. E puhi i ka ipu hao nui ma luna o ka wela wela.
5. Peel a mince i ke kālika, e hoʻohui i ke kīʻaha o kahi blender a mea ʻai meaʻai. E hoʻohui i ka basil, nā puʻuwai hemp, ka wai lemon, ka paʻakai, ka ʻaila ʻoliva, a me ka pauka MCT. E kaomi e hui.
6. I loko o ka skillet, e wela i ka laiki cauliflower e hoʻopau i ka hau. E hoʻohui i kekahi mau punetune o ka pesto āu i hana ai, e kāpīpī me kahi paʻakai ʻulaʻula liʻiliʻi, a hoʻoulu. E hoʻohaʻahaʻa i ka wela a mālama i ka mahana i ka wā e kuke ai i ka salmon.
7. Ke hiki i ka mahana o kāu skillet hao, e hoʻohui i ka pata. E hoʻoheheʻe ʻia a palahalaha ma luna o ka pā.
8. E kau i ka ʻaoʻao ʻili salmon i lalo i ka skillet. E hoʻomoʻa no ʻelima mau minuke, a hiki i ka ʻike ʻana o ka moʻa o nā kihi o ka ʻiʻo. Inā mānoanoa nā ʻāpana salmon, e lōʻihi ka lōʻihi. E hoʻohuli i ka salmon a ninini i ke koena o ka marinade mai ka pā. E waiho maanei no hoʻokahi minute a ʻelua paha.
9. Wehe ʻia mai ka wela a lawelawe ma luna o ka laiki pesto cauliflower.

Nutrition

• Kālā: 647.
• Momona: 51 g.
• ʻAi-kaloli: 10.1 g (upena).
• Kumuʻiʻo: 33,8 g.

Hoʻopiliʻia nā Palabras: ʻili ʻili iʻa salmon a me ka laiki puaʻa pesto.