Do Fish Cooking Techniques Really Make a Difference? Research Recommends This Way
Eating fish elevated in omega-3 essential fatty acids may be associated with a reduced risk of stroke. New information suggests it’s not simply how much fish you take in 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 southeastern United states of America, where stroke death rates are higher than the remaining country.
For the study, over 21,000 people answered a telephone survey about their fish consumption. African-Americans ate more fish each week than whites, nonetheless they were also 3 1/2 times more prone to eat at least two servings of fried fish each week than whites.
Fried fish consumption was 30 % higher within the Stroke Belt compared to the remaining areas of the country.
Eating 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 them cooking oils.
Finally, the analysis declare that consuming more fried fish might be associated 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 crucial in stroke risk. More studies are required to establish whether individuals who eat fried fish are actually very likely to have strokes.
And also you? How will you cook fish? Here’s my magic fish recipe: “Mediterranean Fish Fillets”
Makes 6 portions.
Prep Time: 10 mins
Cook Time: Twenty or so minutes
1 1/2 pounds firm white fish fillets, such halibut, striped bass or orange roughy
1 tbs 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 percent lengthwise
2 tablespoons white wine
1 tsp . Basil Leaves
1/2 teaspoon Garlic Powder
1/4 teaspoon Thyme Leaves
1. Preheat oven to 375°F. Coat baking dish without any stick cooking spray. Place fish in single layer in baking dish. Gently salt and pepper the fish. Bake 12 minutes. If fish is over 1-inch thick, increase cooking to fifteen minutes.
2. At the same time, heat oil in medium saucepan on medium heat. Put onion; cook and stir 5 minutes or until softened. Add tomatoes, olives, wine, basil, garlic and thyme. Simmer, uncovered, 3 minutes.
3. Remove fish from oven. Spoon sauce over fish. Go back to oven; bake 5 minutes longer or until fish flakes easily having a fork. Serve instantly.
Nutrition Details per serving:
Fat: 9 g
Carbohydrates: 5 g
Cholesterol: 37 mg
Sodium: 477 mg
Fiber: 1 g
Protein: 25 g
Who am i ?: Pamela T. Robinette is writing for the Mediterranean recipes for weight loss website, her personal hobby blog about suggestions to help people eat healthy following Mediterranean style diet.