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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 attack.
In
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."
A
health bonanza
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.
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These
are some delicious ways to incorporate different types
of fish and shellfish into your weekly diet: |
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The
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). |
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Clams
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 baking. |
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Whether
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. |
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Smoked
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 appetizer—but be sure that the oysters
are really fresh and from a reputable source. |
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Salmon
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 bread—but
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 as sashimi.
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Canned
sardines can be mashed and used as a sandwich or toast
spread, and fresh sardines go well in pasta dishes or
marinated and grilled.
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The
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. |
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The
possibilities with shrimp (prawns) are virtually limitless—skewered
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. |
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Squid
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 hot-pots. |
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Like
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. |
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Firm
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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