Today, we’re featuring a guest post written by P.T. Robinette.
In recent years, we have been told that eating fish high in omega-3 essential fatty acids is related to a reduced risk of stroke. New information suggests, however, it’s not just how much fish you consume that matters, but exactly how it’s prepared.
Dr. Fadi Nahab of Emory University led a study of the incidence of strokes in the United States and identified the “Stroke Belt’’ in the southeastern U.S., where stroke death rates are higher than the remaining areas of the country. Fried fish consumption was 30% higher inside “Stroke Belt” compared to the remaining country.
Eating fried fish may decrease health benefits in two ways, the study found:
- Lean fish, for example cod or haddock, are more likely to be fried than omega-3-rich salmon, herring, or mackerel.
- Frying fish is thought to reduce natural omega-3s and replace all of them with cooking oils.
The research found that consuming more fried fish could lead to a higher incidence of stroke. [read more about the study.]
So what’s the best way to cook fish? Here’s a healthy alternative to preparing fish:
Mediterranean Fish Fillets, courtesy of McCormick
1 1/2 pounds firm white fish fillets, such halibut, striped bass or orange roughy
1 tbsp 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 teaspoon basil eaves
1/2 teaspoon garlic powder
1/4 teaspoon thyme leaves
1. Preheat oven to 375°F. Coat baking dish with non-stick cooking spray. Position fish in single layer in baking dish. Lighlty salt and pepper the fish. Bake 12 minutes. If fish is over 1-inch thick, increase cooking to 15 minutes.
2. In the meantime, heat oil in medium saucepan on medium heat. Add onion; cook and stir 5 minutes or until softened. Include tomatoes, olives, wine, basil, garlic and thyme. Simmer, uncovered, 3 minutes.
3. Remove fish from oven. Spoon sauce over fish. Return to oven; bake 5 minutes longer or until fish flakes easily using a fork. Serve immediately.
Nutrition Data per serving:
Fat: 9 g
Carbs: 5 g
Cholesterol: 37 mg
Sodium: 477 mg
Fiber: 1 g
Protein: 25 g
P. T. Robinette blogs about healthy eating at Mediterranean Recipes.