Does Preparation Really Make a Difference?
Omega-3 is a healthy by-product of fish and research has shown that omega-3 can reduce the risk of stroke. Although fish is good for you the way it is prepared is essential for retaining omega-3 in your fish dish.
Dr.
Fadi Nahab of Emory University led a team that studied the role of
race and geography in stroke incidence, with a particular increased
exposure of the Stroke Belt inside southeastern United
states of America, where stroke death rates are higher than the
remaining country.
For
the study, more than 21,000 people answered a telephone survey about
their fish consumption. African-Americans ate more fish each week
than whites, nevertheless they were also 3 1/2 times more prone to
eat at least two servings of fried fish a week than whites.
Fried
fish consumption was 30 % higher inside Stroke Belt compared to the
remaining country.
Having
fried fish may reduce health benefits in 2 ways, they 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 report that consuming more fried fish might be linked to
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 crucial in stroke
risk. More studies are necessary to establish whether individuals who
eat fried fish are generally very likely to have strokes.
And
also you? How can you cook fish? Here's my top secret fish recipe:
Mediterranean Fish Fillets
Makes
6 servings.
Prep
Time: Ten minutes
Cook
Time: Twenty minutes
Ingredients:
1
1/2 pounds firm white fish fillets, such halibut, striped bass or
orange roughy
1
tablespoon 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 by 50 % lengthwise
2
tbsps . white wine
1
teaspoon Basil Leaves
1/2
teaspoon Garlic Powder
1/4
teaspoon Thyme Leaves
Guidelines:
1.
Preheat oven to 375F. Coat baking dish without any stick cooking
spray. Place fish in single layer in baking dish. Lightly salt and
pepper the fish. Bake 12 minutes. If fish is over 1-inch thick,
increase cooking to 15 minutes.
2.
Meanwhile, heat oil in medium saucepan on medium heat. Put onion;
cook and stir 5 minutes or until softened. Include tomatoes, olives,
wine, basil, garlic and thyme. Simmer, uncovered, 3 minutes.
3.
Take out fish from oven. Spoon sauce over fish. Come back to oven;
bake 5 minutes longer or until fish flakes easily using a fork. Serve
immediately.
Nutrition facts per serving:
Calories:
201
Fats:
9 g
Carbohydrates:
5 g
Cholesterol:
37 mg
Sodium:
477 mg
Fiber:
1 g
Protein:
25 g
About
the writer: P. T. Robinette is writing for the healthy
Mediterranean recipes website, her personal hobby blog
about tips to help people eat healthy following a Mediterranean style
diet.
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