Crispy Skin Salmon Chinsinsi ndi Pesto Cauliflower Rice

Pitirizani kuphika nthawi yochepa komanso mafuta abwinowo kuti achuluke ndi Chinsinsi ichi cha Crispy Skin Salmon kolifulawa mpunga ku pesto! The nsomba Ndi chakudya chomwe amakonda kwambiri osati kokha pakati pa okonda nsomba, koma ngakhale omwe amakonda nkhono nthawi zambiri amasangalala ndi nsomba yokomayi chifukwa cha kukoma kwake ndi zakudya zake.

Malingana ndi Zakudya Zathanzi Kwambiri Padziko Lonse, nsomba za salimoni zadziwika kuti ndi chakudya cha thanzi chifukwa chokhala ndi omega-3 fatty acids wambiri. Zakudya zokhazikika zaku America zimakhala ndi chiŵerengero chochepa kwambiri cha omega-3 mpaka omega-6 mafuta (nthawi zambiri amakhala ndi mafuta omega-4 kuwirikiza kawiri kuposa omega-5 mafuta). Salmoni ili ndi omega-6 (EPA ndi DHA) wochuluka kwambiri pamene imakhala ndi omega-3 yochepa kwambiri.

Ubwino wa omega-3 fatty acids

Chifukwa chiyani nsomba za salimoni zili ndi omega 3 fatty acids odabwitsawa? Chifukwa chake ndichifukwa chakuti amadya kwambiri algae, ndipo mafuta acids opindulitsa amakhazikika mu nsomba, zomwe zimatha kupita kwa ife! Zikomo ponyamula katundu wolemera, salimoni!

Ubwino wa omega 3 fatty acids ndi awa:

• Kuwongolera bwino kwa njira zotupa m'thupi.
• Kugwira ntchito bwino kwa cell.
• Ntchito yabwino yaubongo.
• Moyo wathanzi.
• Kuwongolera maganizo ndi kuzindikira.
• Chitetezo chogwirizana.
• Kuwona bwino.
• Kuchepetsa chiopsezo cha khansa.

Salmoni nthawi zambiri imagulitsidwa ngati chakudya chapamwamba, koma mwina mudamvapo nkhani za salimoni kukhala wapoizoni komanso woyipitsidwa ndi mercury. Ngati mwayesapo maphikidwe athu aliwonse, ndiye kuti mukudziwa kuchuluka kwa zomwe timatsindika kufunika kopeza chakudya chanu moyenera. Izi sizosiyana pankhani yazakudya zam'nyanja! Onani Zotsatira kuchokera kwa woyambitsa Dr. Anthony Gustin kugula nsomba kwa mabala abwino kwambiri okhala ndi kachulukidwe kwambiri kazakudya ndi omega-3: omega-6 ratio. Salmoni imagulitsidwa m'njira zosiyanasiyana (zozizira, zamzitini, kusuta, kapena zouma), koma nsomba zakutchire zaku Alaska ndizovomerezeka. Nsomba zomwe zimasambira momasuka m'nyanja, nsomba zamtundu uwu sizikhala ndi zowononga kwambiri. M'nyanja, nsomba zimatha kudya zakudya zawo zachilengedwe, koma nsomba zoweta zimatsekeka kwambiri moti matenda ndi kuipitsidwa ndi maantibayotiki kapena mankhwala ophera tizilombo kwachuluka. Ndibwino kuti mugule nsomba ku sitolo yomwe ili ndi mbiri yokhala ndi nsomba zatsopano.

Zambiri: Salmoni amachokera ku liwu lachilatini lakuti "salmon", lomwe limatanthauza "kulumpha." Ndipotu nsomba za salimoni zokhwima zimakhala zodumphira mwapadera, zomwe zimathandiza akasambira kumtunda kapena kumtunda kwa mitsinje.

Salmon yakhungu lokoma ndi mpunga wa pesto kolifulawa

Pitirizani kuphika kuti mukhale ndi nthawi yochepa komanso mafuta athanziwo kuti achuluke ndi Chinsinsi cha Crispy Skin Salmon yokhala ndi Cauliflower Pesto Rice recipe!

• Nthawi Yokonzekera: 20 minutos.
• Nthawi yophika: 20 minutos.
• Nthawi yonse: 40 minutos.
• Magwiridwe: 3.
• Gulu: Mtengo.
• Khitchini: Chitaliyana.

Zosakaniza

• 3 nsomba za salimoni (115 g / 4 oz aliyense).
• Supuni 1 ya maolivi.
• Supuni 1 ya Red Boat nsomba msuzi.
• Supuni 1 ya kokonati amino acid.
• Tsina lamchere
• Supuni 1 batala.
• 1 chikho akanadulidwa mwatsopano basil masamba.
• 3 cloves wa adyo
• 1/4 chikho cha mitima ya hemp.
• Madzi a mandimu amodzi.
• 1/2 supuni ya tiyi ya pinki mchere.
• 1/2 chikho cha mafuta a azitona.
• Supuni 1 ya ufa wa mafuta a MCT.
• 3 makapu a kolifulawa ndi mpunga wozizira.

Malangizo

1. Onjezerani kokonati aminos, msuzi wa nsomba, ndi mafuta a azitona mu mbale.
2. Sungunulani nsomba za salimoni zouma ndikuyika mbali ya nyama pansi pa marinade.
3. Kuwaza khungu ndi mchere pang'ono. Alekeni akhale kwa mphindi 20 pamene mukukonza chakudya chotsala.
4. Kutenthetsa poto lalikulu lachitsulo pamoto wochepa.
5. Peel ndi kudula adyo, onjezerani mu mbale ya blender kapena purosesa ya chakudya. Onjezerani basil, mitima ya hemp, madzi a mandimu, mchere, mafuta a azitona, ndi ufa wa MCT. Dinani kusakaniza.
6. Mu skillet, tenthetsa mpunga wa kolifulawa kuti uwonongeke. Onjezani masupuni angapo a pesto omwe mwangopanga kumene, kuwaza mchere pang'ono wa pinki, ndikuyambitsanso. Chepetsani kutentha ndikutentha pamene mukuphika nsomba.
7. Pamene skillet yanu yachitsulo ikafika kutentha, onjezerani batala. Lolani kuti isungunuke ndi kufalikira mofanana pa poto.
8. Ikani mbali ya khungu la salimoni pansi pa skillet. Kuphika kwa pafupi mphindi zisanu, mpaka m'mphepete mwa nyama mutayamba kuwoneka yophikidwa. Ngati nsomba za salmon ndi zokhuthala, zimatenga nthawi yayitali. Sungunulani nsomba ndikutsanulira mu marinade ena onse kuchokera mu mbale. Zisiyeni pano kwa mphindi imodzi kapena ziwiri.
9. Chotsani kutentha ndikutumikira pa mpunga wa kolifulawa pesto.

Zakudya zabwino

• Manambala: 647.
• Mafuta: Magalamu 51
• Zopopera: 10.1g (net).
• Mapuloteni: Magalamu 33,8

Palabras malo: crispy khungu nsomba ndi pesto kolifulawa mpunga.