Do Fish Cooking Methods Really Matter

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Food & Drink

Sunday, 23 January 2011 06:55

By Pamela Robinette

Eating fish full of omega-3 fats has been associated with a reduced risk of stroke. New information suggests it’s not merely how much fish you consume that matters, but exactly how it’s prepared.

Dr Fadi Nahab of Emory University led a team that studied the role of race and geography in stroke incidence, with a particular focus on the “Stroke Belt" inside the southeastern United States of America, where stroke death rates are higher than the remaining areas of the country.

For the study, a lot more than 21,000 people answered a telephone survey about their fish consumption. African-Americans ate more fish a week than whites, however they were also 3 1/2 times prone to eat at least two servings of fried fish a week than whites.

Fried fish consumption was 30 percent higher inside the Stroke Belt compared to the remaining areas of the country.

Having fried fish may decrease health benefits in two ways, the study said. First, lean fishes, for example cod or haddock, are more likely to be fried than omega-3-rich salmon, herring, or mackerel.

Second, frying fish is thought to reduce natural omega-3s and replace all of them with cooking oils.

Finally, the research reported that consuming more fried fish might be in connection with higher incidence of stroke.

CAUTIONS: The food surveys were a snapshot, so they really didn't take into account dietary changes with time that could be essential in stroke risk. More scientific studies are required to establish whether those who eat fried fish are actually more prone to have strokes.

So you? How can you cook fish? Here's my top secret fish recipe: "Mediterranean Fish Fillets"


Makes 6 servings.

Prep Time: 10 mins

Cook Time: Twenty or so minutes

Ingredients:

1 1/2 pounds firm white fish fillets, such halibut, striped bass, or orange roughy

1 tbsp extra virgin olive oil

1/2 cup finely chopped onion

1 can (14 1/2 ounces) diced tomatoes, drained

1/2 cup pitted Kalamata, green or black olives, cut in two, lengthwise

2 tbsps white wine

1 tsp basil leaves

1/2 tsp garlic powder

1/4 tsp thyme leaves

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Instructions

1. Preheat oven to 375°F. Coat baking dish without stick cooking spray. Place fish in single layer in baking dish. Softly salt and pepper the fish. Bake 12 minutes. If fish is over 1-inch thick, increase cooking to 15 minutes.

2. On the other hand, heat oil in medium saucepan on medium heat. Add onion; cook and stir five minutes or until softened. Include tomatoes, olives, wine, basil, garlic, and thyme. Simmer, uncovered, three minutes.

3. Take fish out from oven. Spoon sauce over fish. Put back in oven; bake five minutes longer or until fish flakes easily using a fork. Serve immediately.

Diet Data per serving:

Calories: 201

Fat: 9 g

Carbs: 5 g

Cholesterol: 37 mg

Sodium: 477 mg

Fiber: 1 g

Protein: 25 g


About the author: Pamela T. Robinette is writing for "http://www.mediterraneanrecipes.org/" Mediterranean recipes for weight loss website, her personal hobby blog about tricks to help people eat healthy following a Mediterranean style diet.

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