Back-to-school season is a great time to start new habits, like eating seafood twice a week! Fish and shellfish help kids grow by supplying nutrients such as vitamins B and D, choline and essential omega-3 fatty acids, which are all needed for strong bones, brain development, healthy immune systems and cardiovascular systems.
With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner can be ready in minutes.
Linda Cornish, president of the Seafood Nutrition Partnership, joins Amanda Buckle and Lorin Castiglione on the latest installment of the Seafood News Podcast. Linda breaks down why it’s so important for kids to eat seafood, tips for parents with picky eaters, and much more.
Swordfish, also named as the “Gladiator” because of its sharp bill, is a highly migratory large fish that is found in tropical and temperate waters across the globe. Swordfish are known to use their sharp “sword” to hunt and feed on other offshore species like squid and octopus.
Anova swordfish is responsibly sourced from the warm, clear waters of the Western Central Pacific Ocean (FAO Fishing Area 71). Our swordfish is sustainably harvested by artisanal, hand line fisherman in Vietnam. The one man / one fish hand line method is the most responsible way to fish as it has very little impact on the environment and no by-catch of other species.
The Vietnam, hand-line swordfish fishery is rated GREEN – “Best Choice” by the Monterey Bay Aquarium’s Seafood Watch program and is a Hy-Vee – Responsible Choice.
In addition, this fishery is participating in a public and credible fishery improvement project with the goal of becoming MSC certified by the end of 2019.
Dish on Fish is an excellent seafood blog where you can explore new seafood recipes and learn relevant, relatable and easy-to-understand health and nutrition information about seafood. Hy-Vee is a partner of the National Fisheries Institute, which sponsors the blog and encourages Americans to eat seafood at least twice a week, as recommended by the US Dietary Guidelines for Americans.
Seafood is a vital part of a healthy diet. Hy-Vee strives to provide customers with high-quality, Responsible Choice seafood and our Seafoodies blog provides detailed information and tips. We want to share Dish on Fish with you so you can find more resources, tips and recipes to help you enjoy seafood and reap its benefits.
We’ve been talking a lot about the Instant Pot, and for good reason! This handy culinary appliance is a great resource for simplifying your time in the kitchen.
Personally, we love it because it means there is a lot less hands-on cooking time, freeing you up to do something else like prep a side salad, help your kids with their homework, or, our personal favorite, treat yourself to a well-deserved glass of wine.
To help you get started with cooking seafood in your Instant Pot, here are a few of our best tip and tricks for working with the Instant Pot:
General starter tips:
While the Instant Pot cooks about 30% faster than conventional cooking, it’s important to know that just because it’s called an Instant Pot does not mean your meal will cook instantly! Because of the heat-up time and the pressure-release time, the cooking time using an Instant Pot is different than its actual start-to-finish time. It took us a little while to realize that “Instant Pot” is more synonymous with “one pot” than with “instantly made.”
For a more accurate start-to-finish time, allow at least 30 additional minutes beyond the recipe’s requirements – or even more, depending on the food being cooked and the volume of it.
For recipe inspiration and troubleshooting questions, Facebook groups such as the Instant Pot Communityare great resources.
When cooking seafood in the IP, the best cooking method is either steaming or stewing, ideally with the original juice being retained.
When cooking fish or shellfish, it is helpful to manually release the vent to stop the cooking process, to ensure you don’t overcook.
The Instant Pot can cook frozen seafood, which is helpful if you forget to defrost beforehand. When cooking seafood from frozen, add 2 minutes to the cook time. As with all cooking methods, check that the seafood is cooked thoroughly before eating.
For a concise guide on seafood cooking times, check out the charts on the Instant Pot website.
Greenpeace recently released its 2018 Carting Away the Oceans (CATO) report, ranking Hy-Vee No. 2 out of the 22 largest supermarket chains in the U.S. for its sustainability efforts. Since 2008, Greenpeace has evaluated and ranked supermarkets in the CATO report based on their efforts to protect both the oceans and seafood industry workers.
Hy-Vee was listed as one of the top two retailers in the report, finishing in the “best” category and taking the lead in the “initiatives and transparency” categories. Hy-Vee was evaluated on the sustainability of its seafood in four key areas: policy, initiatives, labeling and transparency, and inventory. Greenpeace noted Hy-Vee’s “rapid ascent in rankings,” as this is only the third time Hy-Vee has been included in the CATO report.
Hy-Vee was praised by Greenpeace for its efforts to address illegal, unreported and unregulated fishing through political advocacy, and participation in industry and NGO-led conversations to identify solutions. Greenpeace also congratulated Hy-Vee on its Responsible Choice canned skipjack and albacore tuna products, which are produced exclusively with tuna caught using environmentally friendly methods.
“Hy-Vee has continued to make significant improvements in recent years on sustainable seafood,” said David Pinsky, senior oceans campaigner at Greenpeace USA. “From ensuring its own brand canned tuna products are more sustainably sourced to avoiding unsustainable seafood like Chilean sea bass and advocating for industry improvements, Hy-Vee sets a high bar for other retailers to follow.”
Hy-Vee’s decision to discontinue selling Chilean sea bass – due to concerns about overfishing and bycatch of threatened or endangered species – also helped improve its ranking, as it’s one of only three top retailers to do so. Hy-Vee’s stance against genetically modified fish was also highlighted as a notable achievement.
Since the report’s inception, many large retailers including Hy-Vee have developed stringent seafood policies. Many of Hy-Vee’s policies are developed in partnership with FishWise, a nonprofit sustainable seafood consultancy that promotes the health and recovery of ecosystems through environmentally and socially responsible business practices.
“Hy-Vee has always set a high bar for sustainable seafood,” said Kathleen Mullen-Ley, project director at FishWise. “Not only does Hy-Vee prioritize sourcing environmentally responsible seafood, but they are proactively tackling some of the toughest challenges in seafood supply chains.”
VeroBlue Farms is working to become North America’s largest land-based, indoor aquaculture company. Through its Iowa’s First Hub located in Webster City, Iowa, VeroBlue Farms is expanding its production of the barramundi fish species through a new urban farm with approximately 7.2 million pounds of production per year. VeroBlue Farms is North America’s largest land-based, indoor aquaculture company raising 5 million pounds of Barramundi a year.
Barramundi is a freshwater fish species found in tropical and semi-tropical regions ranging from the Persian Gulf to China. It can be found as far south as Australia, and as far north as India. Barramundi scored extremely high on the NuVal scoring system (mid-80s or higher), and was rated as a Green “Best Choice” for sustainability by the Monterey Bay Aquarium’s Seafood Watch program.
Barramundi is known for its firm, white and succulent flesh. It has a moist, fine-grained texture and mild flavor. This nutritious fish is low in fat and high in protein. One barramundi fillet provides the same omega-3 content as approximately 17 steaks, making this fish one of the best sources to improve heart health.
Iowa’s First Hub is a family-run operation working to provide a fresh, sustainable product from America’s heartland. Using a recirculating system from VeroBlue Farms, referred to as opposing flows technology, the system utilizes air to circulate the water in the culture tank. The system is designed to create two opposing flows of water that create compressed air being introduced on each side of the tank. Check out this YouTube video for a virtual walk-through of the farm. And because they’re raised in a self-contained environment, our barramundi have no impact on the world’s oceans. They possess all the benefits without the negatives of fish from the oceans, such as mercury, PCBs, dioxins and other contaminants.
At Hy-Vee, we are proud to support one of Iowa’s aquaculture leaders providing farm-to-table seafood. It is exciting that the operation is located in one of our very own Hy-Vee communities, right in the heart of our home state. The fish are grown in an environmentally friendly and sustainable setting which allows us to consistently offer our customers a high-quality and fresh product year-round.
In Alaska, Tanner crab – or Bairdi snow crab, as the industry calls it – is a one-of-kind shellfish that’s simple yet distinctive, with delicately sweet, snow-white flesh that explains its tremendous value and widespread popularity. The trademark big bright orange clusters guarantee a memorable presentation. It is much larger and packs a much sweeter, richer flavor than its cousin, the Opilio snow crab. Many Alaska fisherman believe Bairdi crab is the best-tasting of all the Alaskan crab species.
The Bairdi crab has always been harvested from the same areas in the Bering Sea off Alaska. It is targeted along with Opilio snow crab using traps and pots. The crab is then identified and separated as Opilio and Bairdi. One quick way to determine difference is its eye color. Bairdi crab has red eyes and Opilio has green eyes.
For years Bairdi was not marketed in the U.S. because of low quotas and competition with the Opilio snow crab. Thanks to careful management practices, increased awareness and new quotas, customers can now find Hy-Vee Responsible Choice Bairdi snow crab plentiful and featured in their local Hy-Vee stores.
Most people think of hot dogs, burgers and grilled veggies when they envision a backyard barbecue. But did you know that seafood can be just as good (or better!) than other grilling staples? While some people may be intimidated by the idea of grilling seafood – thinking of it as too delicate or getting easily stuck on the grate – the truth is that seafood is a great option for your next barbecue. As you celebrate National Grilling Month this July and all summer long, consider adding seafood to your grill for a quick, healthy and tasty option.
The first thing to consider when grilling seafood is what type of seafood to use. Since seafood generally cooks quickly, it’s best to grill with thick (>1 inch) fillets, shell-on shrimp, or even small whole fish, like mackerel, if you plan on putting the fish directly on the grate. However, this does not mean that smaller fillets cannot be grilled. Wrapping in foil, corn husks, or banana leaves, as well as placing fish on cedar planks are all great ways to help prevent overcooking and keep smaller fillets tender.
Once you know what seafood you’re going to use, you can set yourself up for success on the grill by using the indirect heat method to ensure your food is cooked on both sides but still tender. Indirect heat means that you create one high-heat area and one low-heat area on your grill; you can do this by placing coals on one side of the kettle or preheating both sides of a gas grill, then turning one side off.
To cook with indirect heat, sear the fish on the high-heat area for about 2 minutes (with skin down if you are using skin-on fillets), then flip and transfer to the low-heat area to finish cooking. The rule of thumb for cooking fish fillets is 10 minutes per inch of thickness or until it flakes apart under gentle pressure, so if you have a one-inch fillet you should sear for 2 minutes and then cook over low heat for about 8 minutes. Chef Barton Seaver gives a full explanation of the indirect cooking method here.
Grilled Skin-on Fish Fillets With Marinated Citrus Salad
This recipe works well with all types of fish fillets including Alaskan pollock, barramundi, salmon and trout.
All you need:
2 oranges, peeled and segmented
1 lemon, peeled and segmented
1 serrano chile, very thinly sliced
1 shallot, very thinly sliced
4 skin-on fish fillets
2 tbsp extra-virgin olive oil
2 tsp good red wine vinegar
All you do:
Combine orange and lemon segments, chile, shallot, and salt to taste in a colander. Let mixture sit while you cook the fish.
Prepare a charcoal grill, concentrating the hot coals onto one side of the kettle. Season fillets with salt. Place the fish, skin-side down, over the hottest part of the fire, leaving them there until the edges begin to crisp, about 2 minutes. To finish cooking, rotate the grill grate so the fish sits opposite the hot coals. Cover the grill and continue to cook for another 8-10 minutes, until fish is cooked through.
Transfer the draining citrus mixture into a bowl and gently stir in vinegar and olive oil. Use a fish spatula to remove the fish from the grill and place them on a warm plate. Serve the fillets immediately with the marinated citrus salad.
The Copper River and Bristol Bay are world-class Alaska salmon fisheries. This week, your local Hy-Vee is featuring keta salmon from a fishery north of the Arctic Circle.
The species has experienced a surge in population in recent years with stable water conditions and water levels. This has produced larger harvest quotas and lower retail prices for customers, making keta salmon grow in popularity.
Fed by the pristine waters of the Noatak, Selawik and Kobuk Rivers, the nutrient-rich Kotzebue Sound provides an ideal habitat for ocean-caught keta. The Arctic keta fishery located here is integral to the community of Kotzebue, largely comprised of the Inupiat people, who have inhabited the region of Kotzebue since at least the 15th century. Kotzebue residents depend on subsistence fishing for their personal use and commercial fishing for income. Fishing has traditionally been the lifeblood of the community, and salmon are revered as a most precious resource.
Hy-Vee has partnered with Copper River Seafoods to help support the community and livelihood of the native residents by promoting this sustainable resource of wild keta salmon.
Arctic keta salmon are distinguished by their exceptionally high-quality taste, bright color, firm texture and high omega-3 fat content. It’s the ideal salmon for those who prefer a milder flavor salmon and will complement any marinade or sauce. This salmon is great for grilling or cooking over a fire. It’s also great for smoking and serving cold in salads, sandwiches, dips and spreads.
Stop at your local Hy-Vee and try some of the finest keta salmon Alaska can provide. Every purchase will help support the fishermen of Kotzebue and their community.
Photo credit: Alsaka Seafood Marketing Institute & Copper River Seafood
The American Heart Association recommends that we eat seafood at least twice a week. Seafood is a protein option that is packed with nutrients that may impact your health in a positive way – and it tastes great, too! Eating seafood may help manage your blood sugars, lower your cholesterol and your blood pressure. So, what’s in seafood that gives it all this power? Omega-3 which is the healthy fat that we want to be consuming in our diet. Having a diet rich in omega-3 helps manage weight and lower triglycerides. Fatty fish such as salmon will help lower cholesterol by increasing HDL levels in the blood. Seafood also contains many essential vitamins including A, E, D and C.
If you or a family member haven’t found a favorite fish, try it in something like fish tacos! Everyone loves tacos and it is an easy way to incorporate seafood in your weekly diet. Look below for a healthy fish taco recipe featuring our Hy-Vee seafood of the month: Rainforest Tilapia. Look for other Responsible Choice seafood at your local Hy-Vee.
All you need:
For the fish:
1 tsp onion powder
1 tsp cumin
1 tsp garlic powder
4 Hy-Vee Rainforest Tilapia filets
1 tbsp oil
1 package La Tortilla Factory Low Carb Small Tortillas
Red cabbage, shredded, if desired
Avocado, diced, if desired
For the Chipotle Lime Cream Sauce:
½ cup plain Greek yogurt
¼ cup Bolthouse Farms Sweet Heat Sriracha Yogurt Dressing
1 tbsp lime juice
In a small bowl, mix together the cumin, onion powder and garlic powder. Sprinkle both sides of each fish fillet evenly with the seasoning.
Prepare Chipotle Lime Cream Sauce: Mix all ingredients together until smooth and chill until ready to eat.
Heat oil in pan over medium-high heat until hot. Lay fish fillets in a pan and cook on each side for about 2 minutes, or until fish begins to flake. Remove pan from heat and flake the fish with a fork. Serve fish on warm small tortillas, topping with red cabbage, avocado and Chipotle Lime Cream Sauce. Enjoy!