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FROM THE
AMERICAN INSTITUTE FOR CANCER RESEARCH
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Summer Swordfish
Makes 4 servings. |
Summer is a
good time to visit, or revisit, the Mediterranean diet.
Weve
heard it for years: A Mediterranean diet high in fruits, vegetables,
legumes, nuts, whole grains and olive oil will help you live
longer.
The Mediterranean
diet is mostly plant based, with an abundance of vegetables,
fruits, whole grains and beans. Even flavorings such as
rosemary, oregano, onion and garlic, which are so much a part
of Mediterranean food, do more than make the food taste good. They
add antioxidants and other anti-cancer substances.
Olive
oil is a signature ingredient in Mediterranean cooking. Because
olive oil does not raise blood cholesterol and does not seem
to promote cancer development, it is considered a healthful oil
and a good source of fat. Some studies suggest that natural
compounds in olive oil may even protect against cancer. But,
taking calories into consideration, more olive oil than what
you might currently be using could require a more active lifestyle,
or less of other high-calorie foods.
Fish has a
prominent place in the Mediterranean diet. It is an excellent
source of protein, vitamins and minerals, and is lower in saturated
fat than red meat. Fish contain mainly unsaturated fat, which
is better for blood cholesterol levels, and other substances
believed to reduce cancer risk. Nutrition experts recommend two
servings of fish each week. Government guidelines, however, advise
that, because of possible mercury contamination, certain people
should avoid swordfish: young children; and women who are nursing,
pregnant, or might become pregnant. For information on mercury
and the safety of other fish, see the government website at:
www.cfsan.fda.gov.~dms/admehg3.html
Because swordfish
is firm, dense and has an almost meat-like taste, it is one of
the most popular fish for home cooking. Its so firm, it
can be prepared in many ways grilling, broiling, baking,
poaching, or sautéing.
The firm, succulent
texture of swordfish steaks makes them perfect for barbecuing.
For optimum flavor, choose rosy, fresh-looking steaks. All they
need is a drizzle of olive oil, a little salt and pepper and,
after being lightly cooked over a medium-high heat, a squeeze
of lemon. They are also delicious marinated in fresh oregano,
lemon and oil, or simply dusted with paprika then grilled.
Summer Swordfish - Makes 4 servings.
- 1 Tbsp. extra-virgin
olive oil
- 2 garlic cloves,
minced
- 1/2 cup fresh
lemon juice
- 2 Tbsp. capers
- 4 1/2-inch
thick swordfish steaks, each 4 oz
- Salt and freshly
ground black pepper
- 1 lemon, cut
into quarters
Using a blender
or food processor, blend oil with garlic, lemon juice and capers.
Transfer to a non-metal container. Add fish and marinate 20 to
30 minutes, turning fish once in the process.
Meanwhile,
prepare the grill or preheat the broiler. Remove fish from marinade
and pat dry with paper towelling. Season with salt and pepper.
(If using an indoor grill, spray fish lightly with olive oil
or canola oil spray.)
Grill the fish
about 4 to 5 minutes per side, depending on thickness of fish,
or until fish is opaque in the center. (Fish usually takes about
10 minutes per inch of thickness to cook through.) Dont
overcook or fish will be dry.
Serve with
wedges of fresh lemon, either hot or at room temperature.
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Per serving: 169 calories, 8 g.
total fat (2 g. saturated fat), 3 g. carbohydrate, 21 g. protein,
less than 1 g. dietary fiber, 223 mg. sodium. |
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AICRs
Nutrition Hotline is a free service that allows you to ask a registered
dietitian questions about diet, nutrition and cancer. Access
it on-line at www.aicr.org/hotline or by phone (1-800-843-8114) 9 a.m.
to 5 p.m. ET Monday-Friday. AICR is the only major cancer charity
focused exclusively on the link between diet, nutrition and cancer.
It provides education programs that help Americans learn to make
changes for lower cancer risk. AICR also supports innovative
research in cancer prevention and treatment at universities,
hospitals and research centers. It has provided more than $78
million for research in diet, nutrition and cancer. AICRs
Web address is www.aicr.org. |
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ARTICLE POSTED
JULY 2, 2006 |
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