Fish “en”…What?

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Fotolia_5073106_XS“En papillote” (pap-ee-YOTE) – the cooking trick in today’s Health-e-Recipe – refers to food baked inside a parchment paper wrapping.

It actually doesn’t catch on fire, as one might think, or become soggy. Instead, as the food cooks, the parchment paper puffs up and gently steams the food inside, allowing the fish to stay moist and absorb the lemon juice and piquant olive tapenade.

Why not use foil? Lore has it that acidic liquids, like wine, tomato or citrus, taste funny when cooked in foil. (And using wax paper can really get messy.)

Papillote is designed for cooking and can be used to line baking sheets, as well. Now you know an easy way to impress people with your French cooking savvy (or savoir-faire, as they say in the Old Country). Complete this heart-healthy, cancer preventive dish with brown or wild rice and a salad of dark, leafy greens.

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    Pack in the Omega 3’s

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    Sardines are one of the hot food trends for 2010 according to J. Walter Thompson, a global advertising agency. Affordability, healthy fats and a good environmental score make these little fish attractive for 2010.

    grilled sardines
    Sardines are high in omega 3 fatty acids, a polyunsaturated fat that seems to offer protection against both heart disease and cancer.  Since most Americans don’t get enough omega 3’s, these relatively inexpensive and easy to find canned wonders could be a nutrition gold mine.

    In addition to the healthy fats and protein, sardines are a good source of calcium, iron, zinc and selenium.  Calories are just slightly higher than salmon.

    Read more about sardines from AICR Nutrition Consultant Karen Collins, MS, RD, CDN.

    Do you like sardines?  Let us know if you have a favorite sardine recipe.

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      Beneficial Fish

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      Crab fish wine 3The health-boosting Mediterranean Diet is full of fish. Like the Diet’s olive oil and herbs, fish is one of the main health-boosting foods it contains, studies report.

      But these days fish is fraught with forewarnings — about pollution from mercury and PCBs, and about some species being overfished.

      That’s why today’s Health-e-Recipe from AICR — Morrocan Cod with Chickpeas — suggests using U.S. Pacific cod.

      If you can’t find it, substitute another white-fleshed fish to substitute. One reliable source suggests U.S. or South American farmed tilapia, Alaska Pollock or U.S. Pacific flounder.

      The unusual chick-pea and tomato combination, generously herbed, adds even more cancer-fighting ingredients. Click here to receive a delicious, tested Health-e-Recipe by email each week.

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