Do Fish Cooking Methods Really Matter? A Study Shows This Way:

Eating fish elevated in omega-3 essential fatty acids have been associated with a reduced risk of stroke. New research 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 the south-eastern U.S., where stroke death rates are higher than the remaining areas of the 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 more 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.

Consuming fried fish may lower health benefits in 2 ways, they said. First, lean fishes including cod or haddock are more likely to be 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 linked to higher incidence of stroke.

CAUTIONS: The food surveys were a snapshot, so that they 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 prone to have strokes.

And also you? How will you cook fish?

Here’s my top secret fish recipe:

“Mediterranean Fish Fillets”
Makes 6 servings.
Prep Time: Ten mins
Cook Time: Twenty or so minutes


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 cup pitted Kalamata, green or black olives, cut by 50 % lengthwise
2 tablespoons 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 any stick cooking spray. Put fish in single layer in baking dish. Delicately salt and pepper the fish. Bake 12 minutes. If fish is over 1-inch thick, increase cooking to fifteen minutes.

2. Meanwhile, heat oil in medium saucepan on 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. Take out fish from oven. Spoon sauce over fish. Come back to oven; bake 5 minutes longer or until fish flakes easily using a fork. Serve immediately.

Nutrition Information per portion:

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

Author P. Robinette