A recent study revealed that women who eat more than three servings of fish per week are less likely to experience a stroke. Specifically, fish-lovers in Sweden, where the study occurred, were 16 percent less likely to experience a stroke over a 10-year-period, relative to those who ate fish less than once a week.
“Fish consumption in many countries, including the U.S., is far too low, and increased fish consumption would likely result in substantial benefits in the population,” Dr. Dariush Mozaffarian of the Harvard School of Public Health told Reuters Health.
When choosing fish to eat, it’s best to opt for fish that are rich in omega-3 fatty acids, found most abundantly in fatty fish like salmon, mackerel and albacore tuna. “But any fish is better than none,” Mozaffarian noted.
If you’re an inexperienced cook, you won’t need to shun seafood if you’re unsure how it’s best prepared. Start simple, with a quick-cooking fish like shrimp and add it to your favorite pasta recipe, like the delicious pumpkin risotto from The Shrimp Council and Janice Newell Bissex, MS, RD & Liz Weiss, MS, RD.
Shrimp & Pumpkin Risotto
Number of Servings: 6
- 1 (32 oz.) carton all-natural chicken broth (4 C)
- 2 T extra virgin olive oil, divided
- 1 medium onion, finely chopped (about 1 C)
- 2 C Arborio rice (risotto)
- 1 C white wine or apple juice
- 1 C canned pure pumpkin
- 1/2 t ground nutmeg
- 1/2 C grated Parmesan cheese
- 1 lb. jumbo shrimp, raw (16 to 20 count), shelled and de-veined
- Salt and freshly ground pepper
- 1 T chopped fresh parsley, optional
Pour chicken broth into a saucepan and bring to a simmer. Adjust heat to keep broth hot. Heat 1 T of olive oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring frequently, until translucent, about 5 minutes. Add rice and stir well to coat. Add wine and stir until liquid is absorbed. Add chicken broth, about ½ cup at a time, stirring frequently. Allow broth to be absorbed into rice before adding next ½ cup. When all broth has been added and absorbed (this should take about 20 minutes), stir in the pumpkin, nutmeg, and Parmesan cheese. Reduce heat to low. Meanwhile, heat remaining 1 T of oil in a large nonstick skillet or wok over high heat. Add shrimp and cook about 2 minute per side or until just cooked through. Season with salt and pepper to taste. Divide risotto evenly between plates or pasta bowls and top with the shrimp. Sprinkle with parsley as desired.
450 calories, 9g fat (2g saturated, 0.4g omega-3), 680mg sodium, 59g carbohydrate, 5g fiber, 28g protein, 130% vitamin A, 10% vitamin C, 15% calcium, 20% iron.