Scrumptious Seafood: Do Cooking Methods Really Make a Difference?

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 ā€œStroke 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:

  1. Lean fish, for example cod or haddock, are more likely to be fried than omega-3-rich salmon, herring, or mackerel.
  2. 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

Ingredients:
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

Method:
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:
Calories: 201
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.

Posted by websitedev
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