ʻO ka hapanui o mākou eʻai ana i nā iʻa liʻiliʻi a me nā iʻa iʻa i loko o ka hebedoma, he mea aloha, no ka mea, he kumu nui ka iʻa i ka momona. ʻO ka iʻa, he kumu maikaʻiʻo omega-3 mau momona momona ,ʻo nā momona maikaʻi i makemakeʻia e ko mākou kino,ʻaʻole hiki ke hana. Hana i ka pahuhopu e komo i ka iʻa i kāu meaʻai,ʻoi aʻeʻelua i ka hebedoma.
Hiki ke loaʻa ka maʻalahi, a maʻalahiʻole ka mea kūʻai. Heʻano maʻalahi kaʻono -ʻo ia hoʻi he mea maʻalahi ke hoʻouluʻana i ka'ōpala. ʻO ka hoʻonanea maikaʻi o ka lemon, keleka, kaʻailaʻaila i hui pūʻia me ka meli o ka waiū no ka mea i hoʻohuiʻia, a me kahi pāʻani liʻiliʻi liʻiliʻi e hoʻolilo i kēia mana iʻa iʻa maikaʻi.
02 o 07
Hoʻokenaʻo Salmon me ka Lemon Sauce He iʻa momona pahaʻo Salmon, akā pono e komo pū i loko o kāuʻai momona liʻiliʻi. Hoʻokumuʻiaʻo Salmon i nāʻano momona maikaʻi,ʻo ka omega-3 mau momona momona, i manaʻoʻia e pale aku i ka maʻi o ka maʻi, ka mumū, kekahiʻano o ke kanesa, ka maʻi hīkī, ka maʻi Alzheimer, a me ka hōʻailona macular. ʻO Salmon kahi iʻa momona nui loa kahiʻoi aku o 4 a 5 mau auneke ma mua o kaʻoluʻolu. E ho'āʻo a kūʻai i nā iʻa maʻemaʻe inā hiki iāʻoe.
E hoʻouka i kāu mau meaʻai me kēia mau kāhili ulaʻula. He palupalu, paʻakikī, a hoʻopiʻi i nā huapalapala i nā mea iʻoluʻolu ole i ka iʻa. He wikiwiki a maʻalahi hoʻi ke kukeʻana. Inā makemakeʻoe i kahi kōkua ma ka mea e nānā aku ai i ke kūʻaiʻana no nā scallops, e ho'āʻo i kēia alakaʻi ākea e kūʻai i nā leka hou .
04 o 07
Pāpā iʻa Pāpā iʻa. ʻO Fiona Haynes ʻAʻoleʻoe makemake i ka momona, iʻa iʻa momona no ka tacos. E hoʻohana i ka iʻa maʻemaʻe e like me ke cod a me ka hānai, a hoʻokahu iā lākou no ka manawa pōkole e hoʻonā i kaʻahu. He mea kūpono kēia iʻa iʻa i nā mea pono eʻai i ka huapalaoa a iʻole ka gluten.
Pili kēia iʻa iʻa i meaʻai meaʻai, akā, he mea hōʻoluʻolu ka meaʻai. Ma mua o ka hanaʻana i kaʻaila me kahi pata a me ka papa palaoa, ua hoʻopuniʻia ka milo me ka lāʻau. ʻO ka'atila wale nō kahi iʻa liʻiliʻi i loko. He kūponoʻo Cod no kēia kui, akā he nui ka iʻa keʻokeʻo.
06 o 07
Ka iʻa iʻa Ka iʻa iʻa. ʻO Fiona Haynes Ua hala nā iʻa i ka paʻakai. ʻO kēia mau momona momona o nā iʻa iʻa he mau meaʻono maoli nā keiki. ʻAiʻia ma mua o ka'ōniʻomaʻo, e hele pololei kēia mau popo o ka helenū wīwī me ka'ōhumu'ūlaʻuala a me ka pī.
07 o 07
ʻO Sea Sea Sea Scallops Ma luna o kaʻiliahi Wilted ʻO Matthew O'Shea / Getty Images ʻO nā mākī keʻekeʻia mai ka mea kālepa Joe's lima kūpono e mālama mau i kahi kīʻaha e like me kēia. E hoʻomau i ka pākuʻi a paʻi i ka maloʻo ma hope o ka hoʻopauʻana, a pono e uhiʻole iā lākou. E like me ka loiloi hoʻokahi o ka loiloi,ʻo kēia kīʻaha he mea nui ia: momona liʻiliʻi, maʻalahi ke kuke, a me kaʻono.