The Mediterranean Diet--A Recipe for Health

The Mediterranean Diet--A Recipe for Health

October 2004
Volume I, Number 1

What is the secret to the longevity of people living near the Mediterranean Sea? Puzzled over the decreased rates of cardiovascular disease, obesity, and other chronic illness in natives from the area, researchers discovered that diet plays a major role in their vibrant good health.

Recently, the HALE (Healthy Aging: A Longitudinal Study in Europe) found that among individuals aged 70 to 90, adhering to the Mediterranean diet was associated with a more than 50 percent lower rate of all causes of mortality, including heart disease, hypertension, and cancer.

While the traditional Mediterranean diet hails from different cultures, it shares an emphasis on fruits, vegetables, nuts, and little saturated fat. In fact, more than half of the fat calories in a typical Mediterranean diet is derived from monounsaturated fats, primarily olive oil. The diet also includes omega-3 rich oils from fresh fish. Ongoing research suggests that omega-3s promote cardiovascular health, boast anti-inflammatory properties, and can even improve mood.

The deliciously simple and robust favors of tomatoes, garlic, onions, nuts, and herbs are the basic building blocks of classic Mediterranean cuisine. But don't take our word for it. Introduce family and friends to the best of the Mediterranean by treating them to White Fish Provençal.

White Fish Provençal
Serves 6

1 1/2 pounds firm white fish fillets, such as halibut, striped bass, or orange roughy
1 tablespoon olive oil
½ cup finely chopped onion
1 can (14.5 oz.) or fresh diced tomatoes, drained
½ cup kalamata, green or black olives, pitted and cut in half lengthwise
2 tablespoons white wine
1 teaspoon basil leaves
½ teaspoon garlic powder
¼ teaspoon thyme leaves

Preheat oven to 375°F. Coat ovenproof baking dish with nonstick cooking spray. Place fish in single layer in baking dish. Lightly salt and pepper the fish. Bake 12 minutes. If fish is over 1″ thick, increase cooking time to 15 minutes.

Meanwhile, heat oil in saucepan. Add onion; sauté 5 minutes, or until onion is softened. Add tomatoes, olives, wine, basil, garlic, and thyme. Simmer, uncovered, over medium heat 3 minutes.

Remove fish from oven. Spoon sauce over fish. Return to oven; bake an additional 5 minutes, or until fish fakes easily with a fork. Serve immediately.

Per One Serving: About 201 Calories, Fat 9g, Protein 25g, Carbohydrates 5g, Cholesterol 37mg, Sodium 477mg, Fiber 1g