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Do Fish Cooking Techniques Really Matter? Research Advises This Way

Eating fish full of omega-3 essential fatty acids have been associated with a reduced risk of stroke. A new paper 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" inside southeastern United states of America, where stroke death rates are higher than the remaining country.

For the study, a lot more than 21,000 people answered a telephone survey about their fish consumption. African-Americans ate more fish each week than Caucasians. However, African-Americans were also 3-1/2 times more prone to eat at least two servings of fried fish a week. Fried fish consumption was 30-percent higher inside Stroke Belt compared to the remaining country.

Consuming fried fish may lower health benefits in two 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 thought to reduce natural omega-3s and replace all of them with cooking oils. Finally, the research claimed that consuming more fried fish could possibly 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 those who eat fried fish are actually prone to have strokes. How do you normally prepare fish? Here's is a healthy way to prepare fish to maximize Omega-3 consumption.


Serves: 6 portions

Prep Time: 10 minutes

Cook Time: 20 minutes


1-1/2 pounds firm White Fish fillets, such halibut, striped bass or orange roughy

1 Tablespoon Extra Virgin Olive Oil

1/2 cup Onion, finely chopped

1 can (14-1/2 ounces) diced Tomatoes, drained

1/2 mug pitted Kalamata, green or black olives, cut in half lengthwise

2 Tablespoons White Wine

1 teaspoon Basil

1/2 teaspoon Garlic Powder

1/4 teaspoon Thyme

Salt and Pepper


1. Preheat oven to 375 degree Fahrenheit. Lightly coat baking dish with nonstick cooking spray. Position fish in single layer in baking dish. Delicately salt and pepper the fish. Bake 12 minutes. Increase cooking time to 15 minutes if fish is over 1-inch thick.

2. Meanwhile, heat oil in medium saucepan over 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. Return fish to oven; bake 5 minutes longer or until fish flakes easily using a fork. Serve immediately.

Dietary Information per serving size:

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

Pamela Robinette writes for the Mediterranean Diet Recipes website, her personal hobby blog devoted to suggestions to help people eat healthy following a Mediterranean style diet.