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Published: January 19, 2011
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Eating fish elevated in omega-3 essential fatty acids may be related to a reduced risk of stroke. New information suggests it’s not merely 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 increased exposure of the “Stroke Belt’’ within the southeastern United states of America, where stroke death rates are higher than the remaining areas of the 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, nonetheless they were also 3 1/2 times very likely 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.
Consuming fried fish may lower health benefits in 2 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 claim that consuming more fried fish may 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 crucial in stroke risk. More scientific studies are necessary to establish whether those who eat fried fish are more prone to have strokes.
And you? How will you cook fish? Here's my magic 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 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 percent lengthwise
2 tablespoons white wine
1 tsp . Basil Leaves
1/2 teaspoon Garlic Powder
1/4 teaspoon Thyme Leaves
Details
1. Preheat oven to 375°F. Coat baking dish without any stick cooking spray. Put 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 fifteen minutes.
2. Meanwhile, heat oil in medium saucepan on medium heat. Add 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. Come back to oven; bake 5 minutes longer or until fish flakes easily having a fork. Serve immediately.
Nutrition Facts per serving:
Calories: 201
Fat: 9 g
Carbs: 5 g
Cholesterol: 37 mg
Sodium: 477 mg
Fiber: 1 g
Protein: 25 g
About the writer:
Pamela Teresa Robinette is writing for the Mediterranean food recipes website, her personal hobby blog specialized in tips to help people eat healthy following a Mediterranean style diet.
Print
EmailEating fish elevated in omega-3 essential fatty acids may be related to a reduced risk of stroke. New information suggests it’s not merely 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 increased exposure of the “Stroke Belt’’ within the southeastern United states of America, where stroke death rates are higher than the remaining areas of the 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, nonetheless they were also 3 1/2 times very likely 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.
Consuming fried fish may lower health benefits in 2 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 claim that consuming more fried fish may 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 crucial in stroke risk. More scientific studies are necessary to establish whether those who eat fried fish are more prone to have strokes.
And you? How will you cook fish? Here's my magic 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 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 percent lengthwise
2 tablespoons white wine
1 tsp . Basil Leaves
1/2 teaspoon Garlic Powder
1/4 teaspoon Thyme Leaves
Details
1. Preheat oven to 375°F. Coat baking dish without any stick cooking spray. Put 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 fifteen minutes.
2. Meanwhile, heat oil in medium saucepan on medium heat. Add 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. Come back to oven; bake 5 minutes longer or until fish flakes easily having a fork. Serve immediately.
Nutrition Facts per serving:
Calories: 201
Fat: 9 g
Carbs: 5 g
Cholesterol: 37 mg
Sodium: 477 mg
Fiber: 1 g
Protein: 25 g
About the writer:
Pamela Teresa Robinette is writing for the Mediterranean food recipes website, her personal hobby blog specialized in tips to help people eat healthy following a Mediterranean style diet.