You can add brain health to your list of reasons to eat more fish. Researchers from the University of Pittsburgh School of Medicine completed a long-term study on how diet and lifestyle factors affect brain health and found that eating baked or broiled fish at least once a week can promote healthy brain function later in life.
The research team gathered data from more than 260 people during the study, during which participants routinely underwent high-resolution brain MRI scans to measure brain function. Regular fish eaters showed a greater volume of grey matter (responsible for routing sensory and motor stimuli) in the brain areas involved in memory and learning.
But why only baked or broiled and not fried fish? “Baked or broiled fish contains higher levels of Omega-3 than fried fish because the fatty acids are destroyed in the high heat of frying,” said lead investigator Dr. Cyrus Raji. Fish is an excellent protein source and many studies have linked fish-derived Omega-3 fatty acids to optimal health. Here’s a simple and delicious recipe you can try today!
Savory Mediterranean-Style Baked Fish
Two 4-oz. white fish fillets (flounder or tilapia)
One 10-oz. bag fresh spinach
2 small plum tomatoes, sliced
2 shallots, sliced
1 tbsp. chopped black olives
1 tbsp. capers
2 tbsp. fresh orange juice
Freshly ground black pepper to taste
Directions: Preheat oven to 400°. Place fillets in a shallow glass baking dish; top with spinach, tomatoes, shallots, olives and capers. Drizzle orange juice over entire dish. Bake for about 10 minutes per inch of thickness. Sprinkle with pepper and serve hot.
Not a big fan of fish? Consider taking a daily fish oil supplement to reap the Omega-3 benefits!