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Back to Basics
with Baked Fish
BY THE AMERICAN
INSTITUTE FOR CANCER RESEARCH |
- The average American eats
about 2.5 ounces of fish per week far below the 8-12 ounces
recommended by many health professionals. Most fish is low in
fat, high in protein, and rich in vitamins and minerals. It also
provides a great respite from red meat-based meals, which have
been proven to increase risk for colorectal cancer if eaten in
excess.
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- This weeks baked tilapia
a mild, firm fish is simmered atop a tasty mixture
of citrus, tomatoes and herbs. Much of the dishs unique
flavor is thanks to the inclusion of fennel and cumin
two spices that help give the meal a more exotic taste..
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- Fennel, which comes in ground,
cracked or whole-seed form, imparts a sweet, anise-like flavor.
The name fennel comes from the Greek word for marathon, as the
famous battle at Marathon in 490 BC was fought on a field of
fennel.
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- Cumin, a member of the parsley
family, adds a slightly bitter, but warm taste. It is the seed
of a flowering plant that has been grown as a spice since ancient
times. Ground cumin is a bright khaki-colored powder with a slightly
oily texture. Ground cumin that has turned clumpy or dull should
be replaced.
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- Some chefs advise that it
is better to buy and store cumin seeds rather than powder, since
seeds keep their flavor better. To extract even more flavor,
they recommend lightly toasting the seeds before use. You can
use the seeds whole or grind them in a small coffee-bean grinder
when ready to use. As with all spices, cumin should be stored
in an airtight container away from light and heat.
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Mediterranean
Baked Fish - Makes
4 servings.
- 1 Tbsp. olive oil
- 1 large yellow onion, sliced
- 1 can (14 oz.) unsalted diced
tomatoes, drained (with juice reserved)
- 3 bay leaves
- 2 cloves garlic, minced
- 1 cup white grape juice, dry
white wine may be substituted
- 2 Tbsp. white vinegar
- 1/4 cup orange juice
- 1/4 cup lemon juice
- 3 tsp. orange peel, freshly
grated
- 1 tsp. ground fennel (optional)
- 1/4 tsp. cumin
- 2 tsp. Italian seasoning
- Salt and freshly ground pepper,
to taste
- 4 tilapia fillets, approximately
1 lb. total
Preheat oven to 375 degrees.
Heat oil in large skillet.
Sauté onion over moderate heat, until soft, about 5 minutes.
Combine remaining ingredients tomatoes through ground
pepper (including reserved tomato juice). Stir gently and simmer
uncovered for approximately 30 minutes.
Place fish fillets into a 7
x 11 inch baking dish. Cover evenly with the sauce.
Bake until fish flakes easily,
approximately 15 minutes. Serve immediately.
Per serving: 220 calories,
6 g total fat (1 g saturated fat), 17 g carbohydrate, 24 g protein,
1 g dietary fiber, 250 mg sodium.
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The
American Institute for Cancer Research (AICR) is the cancer charity that fosters
research on the relationship of nutrition, physical activity
and weight management to cancer risk, interprets the scientific
literature and educates the public about the results. It has
contributed more than $86 million for innovative research conducted
at universities, hospitals and research centers across the country.
AICR has published two landmark reports that interpret the accumulated
research in the field, and is committed to a process of continuous
review. AICR also provides a wide range of educational programs
to help millions of Americans learn to make dietary changes for
lower cancer risk. Its award-winning New American Plate program
is presented in brochures, seminars and on its website, www.aicr.org.
AICR is a member of the World Cancer Research Fund International.
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