Fish helps lower cholesterol (the bad kind) and it is low in fat and calories so it can aid in weight loss if it's not fried, breaded or grilled in butter or oil.
Now there's a new study that shows fish may help stave off certain types of cancers. A research study recently done in Milan, Italy compared 10,000 hospital patients who had cancer to 8,000 other patients who did not have cancer. Before the cancer tests or hospital admission, they were all asked how much and how often they ate fish, on average. Those who ate one or more servings a week showed a definite pattern of protection against cancers such as stomach, mouth, pharynx, esophagus, colon and rectum.
Fish may be an even healthier choice than previously thought. Remember, tuna salad (easy on the mayo) counts too as well as fish chowder and fish dips (made with low cal dressing and/or cream sauce).
So it's not as tough as you think to include fish a few times a week in your diet.
Fish Stew - serves 6
1/4 cup fresh lemon juice
1 1/2 pounds fish fillets, at least 3/4-inch thick, skinned, boned and cut into 2-inch squares
1 cup chopped tomatoes
8 green onions with tops, thinly sliced
3 cloves garlic, minced
1/2 tbsp minced fresh ginger or 1/2 tsp ground ginger
1 1/2 cups water 1/4 cup ketchup
1/2 cup chopped fresh parsley
Sprinkle lemon juice over fish, mix well and set aside.
In a 2 1/2 to 3-quuart saucepan over medium-high heat, cook green onions 1 minute, or until wilted. Add tomatoes and cook an additional 2 to 3minutes, or until tomatoes are almost reduced to a pulp. Add garlic, ginger, water, ketchup, and parsley. Reduce heat, cover pan and allow to simmer 10 minutes.
Add fish and continue to simmer, covered, another 10 to 15 minutes, or until fish is almost cooked. Remove cover and simmer another 4 to 5 minutes to thicken sauce. Serve it with a loaf of crusty bread or a bed of hot rice. Serve hot.
| Nutrient Analysis per serving | |
| Calories | 102 kcal |
| Protein | |
| Fat | |
| Carbohydrate | |
| Sodium | 208 mg |
| Cholesterol | 51 mg |
fish, diet, cholesterol, cancer, health
source: http://www.wholefitness.com
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