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January 27, 2011


Guest Post – Mediterranean Fish

One of our readers Pamela sent us a great article about the how the preparation of cooked fish makes a big difference in staying healthy.  She also included a tasty recipe!

Thanks Pamela!


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

Eating fish elevated in omega-3 essential fatty acids continues to be related to a reduced risk of stroke. A new paper suggests it’s not simply 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 focus on the “Stroke Belt’’ inside the southeastern Usa, 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 prone to eat at least two servings of fried fish a week 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 for example 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 report that consuming more fried fish may be linked to 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 top secret fish recipe: “Mediterranean Fish Fillets”

Makes 6 servings.

Prep Time: 10 mins

Cook Time: Twenty minutes


  • 1 1/2 pounds firm white fish fillets, such halibut, striped bass or orange roughy
  • 1 tbsp . extra virgin 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


1. Preheat oven to 375°F. Coat baking dish without stick cooking spray. Put 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. On the other hand, heat oil in medium saucepan on medium heat. Include 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 instantly.

Diet Details per serving:

  • Calories: 201
  • Fat: 9 g
  • Carbohydrates: 5 g
  • Cholesterol: 37 mg
  • Sodium: 477 mg
  • Fiber: 1 g
  • Protein: 25 g

You can find Pamela at Mediterranean Recipes.


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