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The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

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July 19, 2011 | 2 minute read

Go Mediterranean

A truly Mediterranean-style dish, this week’s Health-e-Recipe for Tilapia with Warm Tomato Salsa uses a variety of cancer-fighting ingredients.

Extra virgin olive oil not only tastes better than the regular kind, it also contains the most healthful phytochemicals. The difference is in the processing: fresher olives, a moderate temperature and no solvents, seeds or other components, as required by the International Olive Oil Council.

Onion and garlic provide a rich undertone of flavor, not to mention potent phytochemicals. Fresh tomatoes are used in this recipe for their texture and because they’re becoming abundant in vegetable gardens right around now. You may want to pick some super-fresh ones up at your local fresh produce stand or farmers’ market.

Also from the Mediterranean region are strongly flavored Greek olives and capers — just a little bit goes a long way because they are salty. The light tilapia fish contrasts well with all of these ingredients — it’s both affordable and eco-smart. Finish off your meal with some juicy grapes or a citrusy fruit salad to keep the Mediterranean theme.

Eating more healthful fish with its healthy omega-3 fats is easy in the summer and a wise way to cut back on red meat for lower cancer risk. For more delicious healthy recipes, visit the AICR Test Kitchen. Click here to subscribe to weekly Health-e-Recipes.

Photo copyright credit: fotolia

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