Crispy Skin Salmon Recipe kunye Pesto Cauliflower Rice

Gcina ixesha lokupheka lincinci kwaye loo mafutha alungileyo ukuya phezulu kunye nale recipe yeCrispy Skin Salmon irayisi icauliflower kwi pesto! I isalmon Yisnack ethandwayo kungekuphela nje phakathi kwabathandi beentlanzi, kodwa nabo bathanda i-shellfish ngokubanzi bayonwabela le ntlanzi imnandi ngenxa yencasa kunye nezondlo zayo.

Ngokutsho Ukutya okusempilweni kweHlabathi, i-salmon izuze igama layo njengokutya okunempilo ngenxa yomxholo wayo ophezulu ngokungaqhelekanga we-omega-3 fatty acids. Ukutya okuqhelekileyo kwaseMelika kunomlinganiselo ombi kakhulu we-omega-3 ukuya kwi-omega-6 amafutha (amaxesha amaninzi anama-4-5 amaxesha amaninzi e-omega-6 amafutha kunamafutha e-omega-3). I-Salmon iqulethe i-omega-3 ephezulu (i-EPA kunye ne-DHA) ngelixa iqulethe i-omega-6 encinci.

Izibonelelo ze-omega-3 fatty acids

Kutheni isalmon inazo zonke ezi omega 3 fatty acids zimangalisayo? Isizathu kukuba bondla ngokuyinhloko kwi-algae, kwaye i-fatty acids enenzuzo igxininiswe kwintlanzi, enokuthi inyuke ikhonkco lokutya kuthi! Enkosi ngokuphakamisa ubunzima, isalmon!

Iingenelo ze-omega 3 fatty acids zezi:

• Ukuphuculwa kolawulo lweenkqubo ezivuthayo emzimbeni.
• Ukusebenza ngcono kweeseli.
• Umsebenzi ongcono wobuchopho.
• Impilo yentliziyo.
• Ukuphucula imo kunye nokuqonda.
• Ukhuseleko oludibeneyo.
• Umbono ophuculweyo.
• Ukunciphisa umngcipheko womhlaza.

I-salmon isoloko ithengiswa njenge-superfood, kodwa usenokuba ukhe weva amabali athile malunga ne-salmon enetyhefu kakhulu kwaye ingcoliswe yi-mercury. Ukuba ukhe wazama naziphi na iiresiphi zethu, ngoko uyazi ukuba sikugxininisa kangakanani ukubaluleka kokufumana ukutya kwakho ngokufanelekileyo. Oku akwahlukanga xa kuthethwa ngokutya kwaselwandle! Jonga i Isikhokelo ukusuka kumseki uGqr Anthony Gustin ukuthenga ukutya kwaselwandle okona kusikeka okugqwesileyo ngobuninzi bezondlo kunye ne-omega-3: umlinganiselo we-omega-6. I-Salmon ithengiswa ngeendlela ezahlukeneyo (ekhenkceziweyo, enkonkxiweyo, etshaya, okanye eyomisiweyo), kodwa i-salmon yase-Alaska yasendle iyacetyiswa. Ngeentlanzi eziqubha ngokukhululekileyo elwandle, olu hlobo lwesalmon lunoxinzelelo olusezantsi lwezinto ezingcolisayo. Elwandle, iintlanzi zinokutya ukutya kwazo kwendalo, kodwa iintlanzi ezifuywayo zixinene kangangokuba izifo kunye nokusuleleka kwi-antibiotics okanye izitshabalalisi zixhaphakile. Kucetyiswa kakhulu ukuba uthenge i-salmon kwivenkile enegama lokuba neentlanzi ezintsha.

Inyaniso enomdla: ISalmon livela kwigama lesiLatini elithi "indumiso", elithetha "ukutsiba." Enyanisweni, iisalmon ezikhulileyo zezona zibalaseleyo zokutsiba, ezifika ziluncedo xa kufuneka zidade zinyusa umsinga okanye zihambe kwimisinga emilanjeni.

I-salmon ekhutshiweyo enesikhumba esine-pesto cauliflower irayisi

Gcina ixesha lokupheka libe lincinci kwaye loo mafutha anempilo ukuya phezulu kunye nale salmon yeCrispy Skin kunye neCauliflower Pesto Rice recipe!

• Ixesha lokulungiselela: I-20 minutos.
• Ixesha lokupheka: I-20 minutos.
• Ixesha elipheleleyo: I-40 minutos.
• Ukusebenza: 3.
• Udidi: Ixabiso.
• Ikhitshi: IsiTaliyani.

Izithako

• Iifillet ezi-3 zesalmon (115 g / 4 oz nganye).
• 1 icephe yeoyile yomnquma.
• 1 ithisipuni Red Boat fish sauce.
• 1 icephe le-coconut amino acids.
• Ipinki yetyuwa
• 1 icephe ibhotolo.
• 1 indebe yamagqabi e-basil ahlambulukileyo.
• Iigloves ezi-3 zegalikhi
• 1/4 indebe yeentliziyo ze-hemp.
• Ijusi yelamuni enye.
• 1/2 ithisipuni yetyuwa epinki.
• 1/2 indebe yeoli yeoli.
• I-tablespoon ye-1 ye-MCT yeoli powder.
• Iikomityi ezi-3 zekholifulawa kunye nerayisi ekhenkcezileyo.

Imiyalelo

1. Yongeza i-coconut aminos, i-sauce yentlanzi, kunye neoli yeoli kwisitya.
2. Phatha iifayili ze-salmon zomile kwaye ubeke icala lenyama phantsi kwe-marinade.
3. Gcoba ulusu ngetyuwa encinci. Bavumele bahlale imizuzu engama-20 ngelixa ulungiselela ukutya okuseleyo.
4. Fudumeza ipani enkulu yentsimbi phezu kobushushu obuphakathi.
5. I-Peel kwaye ugaye igalikhi, yongeza kwisitya se-blender okanye iprosesa yokutya. Yongeza i-basil, iintliziyo ze-hemp, ijusi yelamuni, ityuwa, ioli yeoli kunye ne-MCT powder. Cinezela ukuxuba.
6. Kwi-skillet, fudumeza irayisi ye-cauliflower ukuze uyitshitshise. Yongeza amacephe ambalwa epesto osanda kuyenza, ufefe ityuwa encinci epinki, kwaye uvuselele. Nciphisa ukushisa kwaye ugcine ukufudumala ngelixa upheka i-salmon.
7. Nje ukuba i-cast iron skillet yakho ifikelele kwiqondo lokushisa, yongeza ibhotolo. Yiyeke inyibilike kwaye isasaze ngokulinganayo phezu kwepani.
8. Beka icala lesikhumba sesalmon phantsi kwi-skillet. Pheka malunga nemizuzu emihlanu, de imiphetho yenyama iqale ukubonakala iphekwe. Ukuba iifayili ze-salmon zinzima, ziya kuthatha ixesha elide. Flip i-salmon phezu kwaye uthele enye i-marinade kwi-plate. Yiyeke apha umzuzu okanye emibini.
9. Susa ekushiseni kwaye usebenze phezu kwe-cauliflower pesto rice.

Ukutya

• Iikhalori: 647.
• Amafutha: I-51 g.
• Iicarbohydrate: 10.1 g (umnatha).
• Iiprotheni: I-33,8 g.

IPalabras iqhosha: crispy isikhumba salmon kunye pesto cauliflower irayisi.