Cooking techinques and health?

The following post is from one of my readers, who is trying to raise awareness of how the benefits of eating more healthfully can pay off with improved health and well-being - particularly for those suffering from chronic diseases.

Her website: Mediterraneanrecipes.org

Do Fish Making Techniques Really Make a Difference? A Study Suggests This Way

Eating fish elevated in omega-3 essential fatty acids may be connected to a reduced risk of stroke. New research suggests it’s not simply how much fish you consume 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 U.S., 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, nevertheless they were also 3 1/2 times prone to eat at least two servings of fried fish a week than whites.

Fried fish consumption was 30 % higher within the Stroke Belt compared to the remaining country.

Having fried fish may decrease health benefits in 2 ways, the study 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 considered to reduce natural omega-3s and replace all of them with cooking oils.

Finally, the analysis declare that consuming more fried fish could possibly 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 necessary to establish whether individuals who eat fried fish are actually very likely to have strokes.

 And you? How will you cook fish? Here’s my mystery fish recipe: “Mediterranean Fish Fillets”

Makes 6 portions.  Prep Time: Ten minutes   Cook Time: Twenty or so minutes

Ingredients:

1 1/2 pounds firm white fish fillets, such halibut, striped bass or orange roughy

1 tbs essential olive oil

1/2 cup finely chopped onion

1 can (14 1/2 ounces) diced tomatoes, drained

1/2 mug pitted Kalamata, green or black olives, cut in two 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 any stick cooking spray. Position 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 15 minutes.

2. In the mean time, heat oil in medium saucepan on medium heat. Put onion; cook and stir 5 minutes or until softened. Put tomatoes, olives, wine, basil, garlic and thyme. Simmer, uncovered, 3 minutes.

3. Take out fish from oven. Spoon sauce over fish. Go back to oven; bake 5 minutes longer or until fish flakes easily using a fork. Serve quickly.

Diet Details per serving:

Calories: 201

Fats: 9 g

Carbs: 5 g

Cholesterol: 37 mg

Sodium: 477 mg

Fiber: 1 g

Protein: 25 g

 About the author: P. Robinette is writing for the <a href=”http://www.mediterraneanrecipes.org/”>Mediterranean food recipes</a> website, her personal hobby blog devoted to suggestions to help people eat healthy following Mediterranean style diet.