Fattier types of fish such as salmon, anchovies,
tuna, mackerel, herring and sardines also contain
high amounts of omega-3 fatty acids (omega-3 fat).
This special type of fat has been shown in studies
to reduce the risk of heart disease and stroke.
In one study, involving 827 people matched for
age, sex, weight and family history of heart disease,
researchers at the University of Washington, Seattle,
found that the intake of just one portion of fatty
fish a week (fatty fish is the best source of
omega-3) equaled a 50 percent lower risk of heart
another study involving over 80,000 women, researchers
from Harvard School of Public Health found that
women who ate five or more servings of fish a
week had one-third the risk of having a thrombotic
stroke compared to women who ate fish once a month
or less. "I wasn't surprised by the direction
of this study, but I was surprised by the magnitude,"
reported Dr. Meir Stampfer, professor of epidemiology
and nutrition at Harvard School of Public Health
and a co-author of the study, "I didn't expect
the protective effect of fish to be that strong."
Omega-3 fat has also shown a great deal of
potential for helping those affected by brain
and immune system related illnesses such as rheumatoid
arthritis, bi-polar disorder, attention deficit
hyperactivity disorder, asthma and Alzheimer's
disease. There is also a growing body of research
which shows that consuming omega-3 fat can improve
mood and reduce depression.
are some delicious ways to incorporate
different types of fish and shellfish
into your weekly diet:
salty flavor and oily texture of anchovies
make them the classic complement for
a variety of Mediterranean-style dishes.
Sprinkle them over a pizza just before
baking, add them to pasta sauces and
risottos, and use them finely chopped
in Mediterranean-style salads. They
also go wonderfully with a little chopped
fresh basil as a topping for bruschetta
(Italian garlic and olive oil toasts).
add a delicious "taste of the sea"
to pasta dishes, rice dishes, stews
and chowders. Canned clams can also
be sprinkled on top of pizzas before
you use real or imitation crab, either
way you'll find plenty of uses for this
versatile food. It can be added to stir-fries
and noodle dishes; it tastes wonderful
in risottos and pasta dishes, scattered
in salads, or used as a filling in sushi,
sandwiches and rice paper rolls.
oysters and mussels can be used as a
pizza topping or as part of an Italian
antipasto platter. Fresh mussels in
the shell are also an important element
in the classic Spanish seafood Paella
(a saffron infused rice and vegetable
dish studded with a variety of seafood).
Fresh mussels also taste wonderful in
pasta dishes and risottos. Oysters served
raw in the shell with a little lemon
juice also make a delicious appetizerbut
be sure that the oysters are really
fresh and from a reputable source.
isn't only one of the richest sources
of healthy omega-3 fat, it's also
one of the most versatile varieties
of fish. Salmon steaks are
particularly good cooked over a hot
grill and served with salad and crusty
breadbut be careful not to overcook
the delicate flesh or else it will
dry out. Fresh salmon fillets
can be grilled, steamed, poached with
fresh herbs, marinated and baked,
or cut into cubes and added to pasta
dishes and stir fries. Thin slices
of smoked salmon are delicious
served with a bagel and a little cream
cheese or avocado. Smoked salmon also
makes a great pizza topping and sandwich
or sushi filling, and goes wonderfully
with scrambled eggs and in pasta dishes.
Canned salmon is ideal served
cold with salad and bread or in a
sandwich or sub. It also works equally
well on pizzas and in pasta dishes,
bakes and risottos and can be used
to make burger patties. Very fresh
raw salmon can be eaten Japanese-style,
in sushi or thinly sliced and served
sardines can be mashed and used as
a sandwich or toast spread, and fresh
sardines go well in pasta dishes or
marinated and grilled.
delicate milky flesh and clean flavor
of scallops lend themselves to a wide
variety of dishes including stir-fries,
curries, pasta dishes and bakes. Marinated
and grilled scallops also make a delightful
meal served with crusty bread and salad.
possibilities with shrimp (prawns) are
virtually limitlessskewered with
fresh vegetables, infused with lemon
juice then barbecued over a flaming
grill; stir-fried with a colorful range
of crunchy vegetables and served over
rice or noodles; dotted throughout pasta
dishes, risottos, pilafs and paellas;
as a filling for sandwiches and subs;
or simply served as a classic shrimp
cocktail with juicy tomatoes, crisp
lettuce, tangy seafood sauce and wedges
of lemon. If you can't get your hands
on fresh shrimp, frozen cooked shrimp
is available in most supermarkets.
is perfect with Mediterranean-style
dishes like pastas, paellas, risottos
and pizza. It goes equally well with
Asian-style dishes such as stir-fries,
noodles dishes and Asian braises and
salmon, tuna is also incredibly versatile.
And even if you're not a big fan of
fish you'll probably still enjoy tuna
because its texture is more like chicken
than fish (which is why tuna is fondly
known by many as "chicken of the
sea"). Fresh tuna steaks are ideal
grilled or pan-fried and served with
salad and crusty bread. Fresh tuna can
also be cut into cubes and added to
pasta dishes, stews, curries and stir-fries.
Canned tuna can be used in a myriad
of wonderful dishes including pastas,
pizzas, risottos and bakes. Of course
canned tuna is also the ideal sandwich
filing with fresh crispy salad vegetables
and a drizzle of mayo.
white fish such as snapper, cod and
haddock can be cut into cubes and
stir-fried, added to pasta dishes
or grilled/pan-fried whole with a
little olive oil and served with freshly
ground pepper and lemon juice. White
fish of any kind tastes wonderful
marinated and baked, or cooked in
an Indian, Thai or Malaysian curry
until the flesh is soft and flaky.
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