Fresh-Pressed Olive Oil Club
Winter 2024 Page 4

Filetto di Pesce in Crosta di Patate

Posted on by The Olive Oil Hunter

Potato-crusted fish is a specialty in the Puglia region, where it’s made with locally caught sea bream. Red snapper makes a wonderful alternative.

Ingredients

  • 12 ounces Yukon gold potatoes, preferably on the narrow side
  • 3 tablespoons extra virgin olive oil, divided use, plus more for the fish
  • 3 garlic cloves, peeled and minced
  • 2 tablespoons finely chopped fresh flat-leaf parsley
  • 1 tablespoon finely chopped rosemary needles
  • Coarse sea salt
  • Freshly ground black pepper
  • Two 8-ounce red snapper fillets

Directions

Step 1

Preheat the oven to 400°F. Use a mandoline or a 2-mm food processor blade to thinly and evenly slice the potatoes (if you only have a 4-mm blade, add up to 10 more minutes to the roasting time below). Place the potatoes in a large bowl and toss with 2 tablespoons olive oil, the garlic, parsley, rosemary, and 1/2 teaspoon each salt and pepper.

Step 2

Line a rimmed sheet pan with parchment paper and add 1 tablespoon olive oil, spreading it
out with a pastry brush or clean fingers. Place the fillets skin side down on the parchment
and sprinkle them with a pinch of salt and pepper. Shingle the potato slices over the fillets to cover them in a fish-scale pattern (arrange any leftover potato slices around the fish) and drizzle liberally with more oil.

Step 3

Roast for 30 minutes, or until the potatoes are cooked through, brown, and crispy. Use a large spatula to help plate the fish. 

Serves 2

Phenols in EVOO are the primary source of its heart-health benefits

Posted on by The Olive Oil Hunter

Reference: Flynn MM, Tierney A, Itsiopoulos C. Is extra virgin olive oil the critical ingredient driving the health benefits of a Mediterranean diet? Nutrients. 2023;15:2915.

A recent scientific review, published in the journal Nutrients, provides strong evidence that the phenols in EVOO—which are not present in lower grades of olive oil—play a primary role in the heart-health benefits associated with olive oil and the Mediterranean diet. 

Phenols are bioactive compounds in plant-based foods. EVOO is rich in phenols, whereas refined olive oils are stripped of these health-promoting compounds by chemical production processes. 

Study Objectives

Dr. Mary Flynn, PhD, registered dietician, and associate professor of medicine at Brown University, identified 34 randomized, controlled trials published between 2000 and 2022 that evaluated the effects of EVOO on risk factors for heart disease: blood pressure, levels of LDL (“bad”) and HDL (“good”) cholesterol, blood sugar, and body weight. 

A main aim of the review was to isolate the effects of the phenols in EVOO from the potential effects of monounsaturated fatty acids (MUFAs), which are present in all grades of olive oil and other vegetable oils. Flynn hypothesized that the MUFA content is not responsible for the many health benefits of EVOO. 

Another objective was to identify a minimum daily amount of EVOO required to experience its health benefits and the timing for improvements in heart-health risk factors to be observed.

Findings

Across the 34 studies, EVOO improved multiple risk factors for heart disease as compared to other grades of olive oil, other plant oils, and low-fat diets: 

  • Lowered blood pressure
  • Lowered LDL and increased HDL
  • Improved insulin sensitivity
  • Proved effective in weight-loss diets and improved long-term weight management

Daily dose of EVOO

According to Flynn and colleagues, “Daily use of EVOO starting at approximately two tablespoons a day will improve a plethora of risk factors in as few as three weeks.”

Phenomenal phenols

It is the phenols in EVOO that confer its heart-health benefits, the authors concluded. In order to obtain optimal levels of phenols, they recommend consuming the freshest olive oil: “The phenol content of extra virgin olive oil is highest in olive oil made close to the harvesting of the olive and will decrease with age and storage. Thus, for maximum health benefits, the EVOO should be produced and consumed as close to harvesting the fruit as possible.” 

The authors noted some limitations of this review: most studies did not include the specific phenolic content of the EVOO used, and many were conducted in the EU, where EVOO has been a part of the diet for centuries. More investigation, especially studies that identify the specific levels of phenols, is needed to confirm and build on these findings.