Dish On Fish: How Seafood Helps Your Resolutions Stick

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.

From Dish on Fish:

If you’re considering revamping your diet a bit in the new year, here’s how best to use seafood to help successfully stick to your guns.

If you’re looking to lose weight or eat healthier…

In general, it’s important to set goals for yourself that are specific, measurable and achievable. Adding more seafood to your diet is a great first step to eating healthier, which can help with weight loss. According to the U.S. Dietary Guidelines for Americans, we should aim for at least 2-3 servings of seafood each week. The protein in seafood can help keep you feeling fuller longer, so you eat less overall, and it also helps you maintain muscle mass during weight loss. One key to a healthy diet: eating meals that combine a protein rich in heart-healthy fat (like salmon) with fiber-rich foods like vegetables, fruits and whole grains.

If you want to learn something new…

Learning how to cook is a great way to create new brain cells, expand your horizons and gain a new, impressive skill. Ease into cooking your favorite seafood by exploring our Seafood Supper Club series, which takes you step-by-step through some of our favorite easy-to-make seafood recipes. Some of our don’t-miss Seafood Supper Club dishes include: Honey Garlic Shrimp SkewersSpicy Sheet-Pan SalmonEasy Avocado-Crab BennyInstant Pot Shrimp & Grits, and Creamy Clam Chowder. Plus, eating more seafood every week is important for keeping our brains healthy as we age.

If you’re looking for ways to spend more time with friends and family…

Spending more time with those you cherish is a beautiful resolution to make. If you’ve decided to go this route with your new year’s goals, commit to hosting a monthly dinner party or restaurant-inspired family meal with a plan to add a new seafood recipe each time!

You can either rotate the hosting duties among members of the group or make it a potluck, setting the stage for adding lots of fun new foods and dishes to your repertoire. And, you know we’re big proponents of bringing your kids into the kitchen, because there’s really no better way to get them to try new things, especially different types of seafood!

If you’re aiming to be less stressed…

Lucky for you, the omega-3s in seafood can help boost your mood! Just like we mentioned above, you’ll want to incorporate seafood into your diet 2 to 3 times a week for maximum benefits.

Parmesan-Crusted Cod Fillets Meal

 

 

 

 

 

Serves 4.

All you need:

4 (3 oz each) cod fillets
1/4 cup Hy-Vee breadcrumbs or crushed Ritz crackers
1/4 cup Hy-Vee grated Parmesan cheese
1 tbsp Italian dressing
1 tsp Hy-Vee garlic powder
1 tbsp Hy-Vee lemon juice
Kosher salt and black pepper, to taste
Hy-Vee Select olive oil

Suggested sides:
Hy-Vee Fiesta frozen vegetable blend, prepared
Individual strawberry applesauce cups

 

 

All you do:

  1. Preheat oven to 425 degrees. Thaw and wash cod fillets, if frozen. Pat dry on paper towels.
  2. Combine crumbs, Parmesan cheese, Italian seasoning and garlic powder on a plate, mixing well.
  3. Pour 1 tablespoon lemon juice onto separate plate.
  4. Working 1 fillet at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt and black pepper. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
  5. Dredge fillet in the Parmesan mixture, patting it all over fillet to coat.
  6. Place in an oiled baking dish; repeat with remaining fillets.
  7. Sprinkle a little lemon juice over fillets and drizzle them lightly with olive oil.
  8. Bake at 425 degrees for about 20 minutes or until they easily flake with a fork and edges are browning (sprinkle more Parmesan on top if desired). Serve with vegetables and applesauce cups.

Holiday Appetizer: Crab Salad Stuffed Wonton Cups

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.

From Dish On Fish:

 

 

 

 

 

 

 

 

 

 

With their starry shape and scrumptious filling, these Crab Salad Stuffed Wonton Cups are an elegant addition to any holiday appetizer spread. They take just 10 minutes to prepare and you can whip up the filling in advance, if needed. We’ll call that a holiday entertaining WIN, for sure.

Crab is also a perfect option for this time of year. It’s low in calories but rich in flavor, making it a nice balance to the heavier, more-indulgent foods that we all love to serve around the holidays.

Crab Salad Stuffed Wonton Cups

Recipe created in partnership with The Wholesome Dish

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 12

Ingredients

  • Cooking spray
  • 24 wonton wrappers
  • 1/4 cup mayonnaise
  • 2 tsp lemon juice
  • 1/2 tsp lemon zest
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1/4 tsp dried dill
  • 8 ounces lump crab meat, picked through to remove any shells
  • 1/4 cup thinly sliced green onion

Instructions

  1. Preheat oven to 350° F. Coat a standard 12-cup muffin tin with cooking spray.
  2. Lay one wonton wrapper on a flat surface. Place a second wonton wrapper on top of it, staggering the corners of the two wrappers so the result looks like an 8-sided star. Push the combined wonton wrappers into a cup in the muffin tin. Repeat with the remaining wrappers. Spray the tops of the wonton wrappers with more cooking spray.
  3. Bake the unfilled wonton cups for 10 minutes. Cool completely. Store the unfilled cups in a sealed container at room temperature for up to one day, until ready to serve.
  4. To prepare the crab salad, mix together in a medium bowl the mayonnaise, lemon juice, lemon zest, salt, black pepper and dill. Whisk until well combined. Add the crab meat and green onion and stir gently. Store the crab salad in a sealed container in the refrigerator until ready to serve (store for up to one day maximum).
  5. To serve, fill the wonton cups with the crab salad.

Hy-Vee’s Alaska Crab Sale Tradition Continues

It’s time for Hy-Vee’s annual crab and seafood sale, a tradition we’ve had since 2012. It’s the absolute best time of the year to pick up some of Alaska’s most prized and sustainable resources. All Wild Alaska crab sold by Hy-Vee is labeled with our Responsible Choice logo because Alaska crab fisheries are some of the best-managed wild fisheries in the world.

No other shellfish in the world offers such widespread appeal than Alaska Crab. Harvested from the icy waters off Alaska, this shellfish is always sweet, succulent and flavorful. It is also nutritious, low in fat and is unmatched for its natural rich flavor and tender texture. Wild Alaska Crab lends itself to a variety of attractive plate presentations from appetizers, chowders and soups to main course entries.

The tradition in Alaska and the Pacific Northwest is to always serve Wild Caught Alaska Seafood during the Holidays to honor the fishermen and women that risk their lives bringing the bounty of the sea to our tables.

All of Hy-Vee’s Alaska King Crab & Bairdi Snow Crab is fully cooked and ready to eat; just heat and eat. Pre-score the legs with a butter knife before heating to make the cracking a lot easier. Melt butter, add little garlic powder and enjoy! If you have any questions on how to prepare it, just ask your local Hy-Vee seafood team.

Celebrate the holidays this year with Responsible Choice Wild Alaska King Crab & Bairdi Snow Crab. You and your guests will love it!

Hot Honey Broiled Sockeye Salmon

Mouthwatering wild flavor from a sustainable heritage salmon fishery—Bristol Bay is Alaska’s sockeye salmon. From our abundant waters to your kitchen, share a wild dinner tonight. BRISTOLBAYSOCKEYE.ORG

4 Servings

All you need:

1 side of sockeye salmon, pin bones removed
Salt, to taste
6 tbsp butter
3 cloves garlic, whole; smashed
3 tbsp sriracha sauce
3 1/2 tbsp honey
Cilantro and lime wedges, for garnish

 

All you do:

  1. Pat the salmon dry and place it on a foil-lined baking sheet. Season the fillet generously with salt. Set the broiler to high.
  2. In a small saucepan, melt the butter. Stir in the garlic, Sriracha sauce and honey, cooking 2 minutes until melted together and fragrant.
  3. Remove from heat and remove garlic pieces from sauce. Drizzle half of the Sriracha honey butter over the salmon side to evenly coat, reserving the rest of the butter for serving.
  4. Place the salmon in the oven on the middle-upper rack (about 6 inches from the heat source).
  5. Broil the salmon, keeping a close eye on it, until cooked to medium in the center, about 6 minutes.
  6. Serve the salmon promptly with cilantro, lime wedges and an additional drizzle of Sriracha honey butter.

 

 

 

Creamy Oyster Stew

The weather is getting cooler — even downright cold in some spots. This oyster soup is the perfect dinner to help you and your family stay warm.

Tip: Oysters are in the Hy-Vee ad this week!

Ingredients
Serves 6
Quantity Ingredient
¼ c. Hy-Vee unsalted butter
1 shallot, minced
1 stalk(s) celery, minced
2 clove(s) garlic, minced
4 c. Hy-Vee heavy whipping cream, or Hy-Vee whole milk
¼ tsp. Hy-Vee salt
¼ tsp. celery salt
½ tsp. Hy-Vee ground black pepper
1 pt. oysters, shucked
1 green onion, plus additional green onion for garnish, sliced
Hy-Vee crushed red pepper, for garnish
Hy-Vee oyster crackers, for garnish

Directions

  1. Melt butter in a large saucepan over medium heat. Add shallot, celery, and garlic. Cook until softened, about 3 to 5 minutes.

  2. Stir in cream, salt, celery salt, and pepper. Bring to a simmer; add oysters with their liquid to saucepan. Stirring continuously, cook oysters until they begin to curl; turn off heat. Stir 1 sliced green onion.

  3. Serve stew immediately and garnish with additional sliced green onion, crushed red pepper, or crackers, if desired.

Selecting Perfect Mussels

Hy-Vee is constantly striving to do business in a manner that promotes the well-being of our customers, employees, communities, and the global environment. That’s why we offer Responsible Choice seafood at our Hy-Vee Seafood counters.

Our partners at J.P.’s Shellfish source Prince Edward Island (PEI) Mussels, which are rope-grown and farmed by dedicated mussel farmers who love what they do. Like any farmer, PEI Mussel farmers are the caretakers of their surrounding natural elements that provide them the opportunity to produce safe and healthy food.

Farming mussels is a detailed process that requires year-round commitment, knowledge, and patience. The farmers collect mussel seeds in the wild, sort them, grade them, place them into socks, and then bring the mussels back to the water. Farmers maintain their mussels for over a year or so until they’ve grown to market size. Once harvested, they are stripped from their socks, de-clumped, cleaned, have their beards removed, and are visually inspected. All of this is done very gently to protect this live seafood.

For more in-depth information about PEI’s rope grown blue mussels, click here.

Learn more about how to select mussels at your local Hy-Vee:

 

Stronger Together: How Hy-Vee Partners with Suppliers to Source Responsible Seafood

In a world where year-round demand for America’s favorite seafood drives global markets, who is working to ensure products are legally harvested? Fishers? Governments? NGOs? Yes, but that’s not the whole story. Businesses buying and selling these products play a critical role in combating illegal fishing and have the buying power to create real change throughout the seafood industry.

Hy-Vee was ranked No. 2 among the nation’s largest supermarket chains for its progressive sustainability efforts in Greenpeace’s 2018 Carting Away the Oceans (CATO) report. That achievement was in part due to the work that Hy-Vee does to support efforts to combat illegal, unreported and unregulated fishing and ensure that its products are sourced legally and sustainably. However, Hy-Vee recognizes that it cannot reach this goal alone.

Why Hy-Vee Works With Suppliers to Fight Illegal Fishing

A seafood product’s journey from the water to the supermarket can be complex, involving several businesses along the way. This creates opportunities for illegal practices to potentially occur, but retailers alone cannot address these risks. Therefore, every business involved in bringing seafood to the consumer needs to be dedicated to ensuring that their business and the ones that they work with are committed to using sustainable and legal practices.

This year, Hy-Vee has partnered with two of its seafood suppliers and the nonprofit sustainable seafood consultancy FishWise to ensure that legal fishing best practices are in place for some of its popular seafood products. One of these suppliers, Orca Bay Foods, LLC., sells a variety of seafood products, including mahi-mahi, to Hy-Vee. Orca Bay Foods, LLC. sources this mahi from a fishery improvement project (FIP), and supports the FIP in reaching its goals around improved sustainability and traceability.

Hy-Vee Partners with Orca Bay Foods, LLC. to Create Improvements

Hy-Vee, Orca Bay Foods, LLC., and FishWise worked together to take an in-depth look at this product to ensure that its harvest and journey to Hy-Vee’s shelves were in compliance with fishing and importing laws and regulations. A large part of verifying that a product is legal and sustainable is having the data to know where it comes from. They also worked with Orca Bay Foods, LLC. to ensure that the company has procedures in place that allow it to monitor potential illegal fishing risks within its supply chains, and maintain frequent communication with the companies that it does business with. As a business striving to support traceable and legal seafood, Orca Bay Foods, LLC. was an ideal partner to work with Hy-Vee on this effort.

“We’re incredibly pleased with Orca Bay Foods, LLC.’s collaboration on this project and efforts to strengthen the legal fishing practices for this mahi product,” said Nate Stewart, executive vice president of perishables at Hy-Vee. “Hy-Vee is dedicated to being a leader in sustainability, and we hope to set an example with this effort that other companies will follow.”

FishWise reviewed this product’s documentation from its harvest to Hy-Vee’s stores to ensure that the vessel catching it was permitted to fish, the vessel and its captain had never been cited for illegal fishing, and all import documentation was properly filled in, among many other legal fishing best practices.

Some of these best practices include:

  • Improving product data collection
  • Advocating for regional and international regulations to combat illegal fishing in this fishery
  • Improving communication around legal fishing expectations between Hy-Vee, Orca Bay Foods, LLC., and the companies they do business with

Improving Seafood Sustainability Through Collaboration

While tackling an issue such as illegal fishing can seem overwhelming, every effort counts and progress can be accelerated through collaboration. John Steinmetz, vice president of business development at Orca Bay Foods, LLC., said, “This project gave us valuable insight and provided us with recommendations and actions that will help ensure we can source this product sustainably for years to come.”

“It’s exciting to see a Midwest-based store like Hy-Vee make the effort to take a deep look into the origin of their seafood products,” said Traci Linder, senior project manager at FishWise. “This sends a message to the seafood industry that companies of any size, from the vessel owner to the retailer, can identify areas for improvement and work with its business partners toward achieving their goals. Proactive and collaborative efforts like these have benefits that cascade beyond Hy-Vee and its customers – ultimately helping improve the health of our oceans.”