Fish Taco Bowl

Cabbage has spiked my interest because my grandmother was recently diagnosed with HER2+, ER- bilateral breast cancer. Cabbage is a cruciferous vegetable which more closely related to kale and broccoli than its doppelgänger, lettuce.  Like other vegetables in the cruciferous family, cabbage is loaded with various nutrients that can potentially protect against cancer: apigenin, sulforaphane, 3,3′-diindolylmethane (DIM).

Apigenin has been shown to decrease tumor size by interrupting cancerous cells’ ability to avoid programmed cell death. It is a citrus bioflavonoid and is associated with the broader range of antioxidant, anti-inflammatory, and anti-tumor properties. Apigenin is believed to be capable of binding to an estimated 160 proteins in the human body, allowing the positive effects to be widely available.

Sulforaphane is an isothiocyanate that protects against the formation of cancer on two fronts: it prevents enzymes from activating cancer-causing agents in cells and it increases the production of other enzymes that remove carcinogens from the body.

There is a compound in cabbage called 3,3′-diindolylmethane (DIM) that has been shown to reduce the harmful effects of radiation therapy, in addition to being protective against cancer itself. In a study from Georgetown University, rats were given a lethal level of gamma ray radiation. The experimental group was treated with daily injections of DIM. 50% of the rats in this group survived 30 days past the radiation while the entire control group died.

Recipe

  • 1 can refried black beans
  • 1 tbsp butter
  • .25 cup salsa
  • 3 tbsp avocado oil
  • 1 white onion, sliced
  • 1 cup frozen corn
  • 2 servings frozen mahi mahi (or other fish), defrosted
  • 1 tbsp cumin
  • 1 tbsp paprika
  • 1 tbsp cayenne
  • 1 tsp thai chili powder
  • 1 tsp red pepper flakes
  • pepper to taste
  • salt to taste
  • shredded cabbage
  • lime
  • guacamole
  • cilantro
  1. In pan set to medium heat, melt 1 tbsp butter. Then mix refried beans and salsa together. Cook for 10 minutes, stirring occasionally.
  2. Add 2 tbsp avocado oil to medium pan on medium-high heat. Cook onions until translucent. Reduce heat to medium-low, add corn, and cover for three minutes or until corn is warmed through.
  3. Rub fish with cumin, paprika, cayenne, thai chili, red pepper flakes, pepper, salt.
  4. Add 1 tbsp avocado oil to small pan on medium high heat. Add seasoned fish and cook for five minutes. Flip to other side and cook for another three minutes. Use a spatula to break up fish fillets and cook for another two minutes.
  5. Layer beans, onions, and fish in a bowl. Top with guacamole, shredded cabbage, cilantro, and lime juice.

Research

http://www.medicalnewstoday.com/articles/284823.php

http://researchnews.osu.edu/archive/apigenin.htm

https://gumc.georgetown.edu/news/compound-derived-from-vegetables

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