a Good Meal
by Dana Jacobi,
for The American Institute for Cancer Research
For eating fish, here are four
commandments. For optimum health, serve it at least once or twice
a week. Select the kinds of fish and seafood your family likes
and that fit your budget. Avoid fish that is high in PCBs and
mercury. If you are environmentally minded, pick fish that is
not endangered and is raised or caught in an eco-friendly way.
For most of us, that leaves
few choices. Shrimp, the seafood Americans love most, is mostly
imported from Asia, where the farming practices used have been
declared ecologically destructive by the Environmental Defense
Sardines are the most ecologically
and heart-friendly, but good luck getting your family to eat
them. Arctic char and fresh wild salmon, two other fish recommended
on the informative little pocket-size guide offered by the EDF
at their website (http://www.edf.org/), can be challenging to
serve regularly for cost reasons. Farmed salmon, rich in both
health benefits and flavor, is more affordable and is popular
despite the issue of poor production practices.
Tilapia, however, is both affordable
and a sound ecological choice when farmed in the United States.
Cooking it, though, can be challenging because it tastes bland.
A fabulous way to change that is this flavorful dry rub, a blend
of spices North African cooks use on fish. To complement the
tilapia and create a complete dish, serving it on a bed of steamed
or sautéed spinach is perfection.
Moroccan Baked Tilapia - Makes 4 servings.
2 tsp. ground cumin
2 tsp. sweet Spanish paprika
1 tsp. ground coriander
1/2 tsp. salt
1/2 tsp. ground black pepper
Pinch of cayenne pepper
1 lb. (about 4 pieces) tilapia
Cilantro or parsley for garnish
Preheat oven to 400 degrees
F. Coat baking sheet with cooking spray and set aside.
In small bowl, whisk together
cumin, paprika, coriander, salt, black pepper and cayenne until
combined. Pat pieces of fish dry with paper towels. Coat fish
on both sides with cooking spray, and place on the baking sheet.
Sprinkle each filet liberally on both sides with spice mixture,
using about one-quarter for each piece of fish.
Bake fish 12 to 15 minutes without
turning, or until opaque white in center at thickest point and
flakes easily. Serve immediately.
Per serving: 110 calories, 2
g total fat (1 g saturated fat), 0 g carbohydrate, 23 g protein,
0 g dietary fiber, 350 mg sodium.
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 $96 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 part of the global
network of charities that are dedicated to the prevention of
cancer. The WCRF global network is led and unified by WCRF International,
a membership association which operates as the umbrella organization
for the network .The other charities in the WCRF network are
World Cancer Research Fund in the UK (www.wcrf-uk.org); Wereld
Kanker Onderzoek Fonds in the Netherlands (www.wcrf-nl.org);
World Cancer Research Fund Hong Kong (www.wcrf-hk.org); and Fonds
Mondial de Recherche contre le Cancer in France (www.fmrc.fr).
Article Source: Aicr.org
Article Posted: January 16, 2011