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Do Fish Cooking Methods Really Matter?

Eating fish full of omega-3 essential fatty acids may be associated with a reduced risk of stroke. New information suggests it’s not just 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’’ inside southeastern U.S., 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 weekly than whites, however they were also 3 1/2 times more prone to eat at least two servings of fried fish weekly than whites. Fried fish consumption was 30 % higher inside the Stroke Belt compared to the remaining areas of the country. Having fried fish may decrease health benefits in 2 ways, they said. First, lean fishes including cod or haddock are more likely to be deep-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 claim that consuming more fried fish might 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 studies are required to establish whether folks who eat fried fish are actually more prone to have strokes.

And also 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 essential 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 tbsps . white wine
1 tsp Basil Leaves
1/2 teaspoon Garlic Powder
1/4 teaspoon Thyme Leaves

Guidelines

1. Preheat oven to 375°F. Coat baking dish without stick cooking spray. Place fish in single layer in baking dish. Softly 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. Include 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 immediately.

Diet Information per portion:
Calories: 201
Fats: 9 g
Carbohydrates: 5 g
Cholesterol: 37 mg
Sodium: 477 mg
Fiber: 1 g
Protein: 25 g

About the author: Pamela T. Robinette is writing for the Mediterranean diet recipes website, her personal hobby blog about tips to help people eat healthy following Mediterranean style diet.