Fish II
September 2nd, 2005
Fish oil reduces risk of heart disease
Hundreds of studies have been done on fish or fish oils and their role in the prevention or treatment of heart disease. A review in the British Medical Journal recommends fish or fish oil supplements to prevent heart attacks, particularly in people with vascular disease. How omega-3 fats reduce heart disease is not known, but they are known to lower blood triglycerides and blood pressure, prevent clotting, are anti-inflammatory and reduce abnormal heart rhythms.
A word of caution on mercury
While it is recommended to eat one to two fish meals a week, it is wise to avoid fish high in mercury. Excess mercury appears to affect the nervous system, causing: numb or tingling fingers, lips and toes; developmental delays in walking and talking in children; muscle and joint pain; increased risk of heart attack.
Fish high in mercury include shark, swordfish (broadbill) and marlin, ray, gemfish, ling, orange roughy (sea perch) and southern blue fin tuna. Pregnant women, nursing mothers, women planning pregnancy and children up to six years old should avoid these fish.
If catching and eating your own fish, don’t fish in polluted waters. Bottom feeder species, such as catfish, may ingest more pollutants.
Types of fish cuts
The types of fish cuts available include:
* Fillet - the boneless flank of the fish.
* Dressed - with head and fins (entrails, scales and gills are removed).
* Steak - cross-sections taken from a dressed fish.
* Gutted - whole fish with entrails removed.
Healthy ways to cook fish
Healthy ways to cook fish include:
* Baking - make shallow cuts along the top of the fish. Put into a greased dish and cover with foil. Flavour with herbs, lemon juice and olive oil. Bake at around 180°C and baste frequently.
* Shallow frying - dry and flour the fish. Place a small amount of oil or butter in the pan. Fry the fish at a medium heat.
* Grilling - cut slashes into whole fish to help the heat penetrate the flesh. Place fish on a preheated grill. Baste frequently.
* Poaching - not suitable for flaky varieties. Place fish in gently simmering stock. Whole fish should be placed in a pan of cold stock, which is then slowly brought up to a gentle simmer.
* Steaming - put fish in a steamer or on a plate over a saucepan containing gently boiling water. Cover.
Cooking times for fresh fish
To estimate the cooking time of a fresh piece of fish, measure the meat at its thickest part. Suggested cooking times include:
* One cm thick - bake for 3 minutes, shallow fry for 4 minutes, grill for 5 minutes, poach for 8 minutes, steam for 3 minutes.
* Two cm thick - bake for 11 minutes, shallow fry for 7 minutes, grill for 6 minutes, poach for 10 minutes, steam for 7 minutes.
* Three cm thick - bake for 15 minutes, shallow fry for 10 minutes, grill for 9 minutes, poach for 12 minutes, steam for 11 minutes.
* Four cm thick - bake for 20 minutes, shallow fry for 13 minutes, grill for 11 minutes, poach for 13 minutes, steam for 14 minutes.
Cooking times for frozen fish
To estimate the cooking time of a frozen piece of fish, measure the meat at its thickest part. Suggested cooking times include:
* One cm thick - bake for 17 minutes, shallow fry for 7 minutes, grill for 12 minutes, poach for 10 minutes, steam for 5 minutes.
* Two cm thick - bake for 22 minutes, shallow fry for 11 minutes, grill for 15 minutes, poach for 15 minutes, steam for 11 minutes.
* Three cm thick - bake for 35 minutes, shallow fry for 15 minutes, grill for 24 minutes, poach for 22 minutes, steam for 13 minutes.
* Four cm thick - bake for 39 minutes, shallow fry for 18 minutes, grill for 28 minutes, poach for 28 minutes, steam for 16 minutes.
Entry Filed under: Foods
Leave a Comment
You must be logged in to post a comment.
Trackback this post | Subscribe to the comments via RSS Feed