Get On The Grill With Seafood For National Grilling Month

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.

Now that you’re fully equipped to master seafood grilling, the only thing left to do is decide what dish to make first! These Grilled Skin-on Fillets with Marinated Citrus Salad from Barton Seaver use the indirect grilling method and are a great way to get the whole family outside and enjoy seafood throughout the summer!

 

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
salt
4 skin-on fish fillets
2 tbsp extra-virgin olive oil
2 tsp good red wine vinegar

 

All you do: 

  1. Combine orange and lemon segments, chile, shallot, and salt to taste in a colander. Let mixture sit while you cook the fish.
  2. 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.
  3. 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.

 

Grilled salmon steaks on the flaming.

 

Seafood Summer

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.

 

Fish Tacos

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

Suggested toppings:
Chopped fresh cilantro
Sliced radish
Shredded romaine lettuce

All you do:

  1. In a small bowl, mix together the cumin, onion powder and garlic powder. Sprinkle both sides of each fish fillet evenly with the seasoning.
  2. Prepare Chipotle Lime Cream Sauce: Mix all ingredients together until smooth and chill until ready to eat.
  3. 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!

Plan The Perfect Picnic With Seafood

From the trees to the breeze, picnics are a fun way your family can soak up the sunshine while enjoying a delicious and nutritious meal together.

“Picnics should be a prescription for health,” said Annessa Chumbley, registered dietitian, nutritionist and TV host. “They accomplish three amazing things needed for healthy living: nourishing the body, focusing on relationships and soaking up the benefits of being surrounded by nature.”

Consider stepping up your picnic game with a refreshing option like seafood. Eating seafood two times per week, as recommended by the Dietary Guidelines for Americans, can provide unique health benefits as a lean protein and source of omega-3s, healthy fats that are beneficial for your heart and your brain. To make it easier to create picture-perfect picnics, try these tips from Chumbley.

  • Pack bottles of cold or even frozen water in the picnic basket to help keep everything chilled and fresh so it’s ready to devour.
  • Plan to eat fresh and healthy foods like this Crab Salad for an easy-to- make option.
  • Create a dip nearly everyone can enjoy. Seafood can be added to almost any dip, and can be enjoyed with fresh, crunchy vegetables.
  • Jars can be a lifesaver when packing a picnic. Tape utensils to the sides of the jars for easy access to your favorite foods.
  • Don’t bring your phones, tablets or any other device that can distract you from family time. This is a time to relax and socialize with one another.
  • Try taping a thermometer inside your bag or cooler so you know the food is at safe, cool temperatures.
  • Place a small cutting board and knife in your pack, which can come in handy for chopping up fruits and vegetables.

For more seafood recipes and meal inspiration, visit seafoodnutrition.org or follow #Seafood2xWk on social media.


Crab Salad

Recipe courtesy of the Seafood Nutrition Partnership Eating Heart Healthy Program
Serves 4

All you need:

  • 1/2 cup plain nonfat yogurt
  • 1 lemon, juiced
  • 2 tbsp green onions
  • 2 tbsp olive oil
  • Salt, to taste
  • Pepper, to taste
  • 1 oz walnuts (about 14 halves)
  • Cayenne pepper, to taste
  • 1 bag (8 oz) spinach
  • 1 can (6 oz) crab meat or fresh lump crab
  • 1/2 cup lentils, cooked
  • 1 grapefruit, cut into sections

All you do:

  1. Heat oven to 300 degrees.
  2. To make dressing, mix yogurt, lemon juice, green onions and olive oil. Add salt and pepper, to taste.
  3. Toss walnuts with cayenne pepper, to taste, and bake 4 to 5 minutes. Make sure walnuts do not burn. Remove walnuts from oven and let cool.
  4. Toss spinach with dressing. Toss with crab meat. Sprinkle lentils on top and add walnuts. Place grapefruit pieces around edge.

Dish On Fish: Chimichurri Grilled Shrimp Skewers

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: Chimichurri Grilled Shrimp Skewers

Is it just us, or does food seem more fun when it’s served on a stick? Thanks to their grill-ability and Instagram-worthy looks, skewers and kebabs will be plentiful as summer gets closer. Knowing this, we set out to create the skewer recipe of your dreams (so keep scrolling!).

For cookouts and barbecues, we’ve built the best shrimp skewer dish on the planet. Not only is the shrimp in this recipe grilled to perfection and slightly smoky in flavor, it’s also an excellent source of protein. And, thanks to the kick from the chimichurri sauce, these skewers have us feeling HOT, HOT, HOT!

Requiring barely 20 minutes of prep time and just 10 minutes to cook, this recipe makes entertaining effortless. It will have your guests believing you’re the next master chef, while leaving you free to enjoy the company of your family and friends. Talk about a win-win!

Pro Tip: Take these skewers from appetizer to entrée by serving them over a grilled veggie salad, a cup of brown rice, or quinoa.


Chimichurri Grilled Shrimp Skewers
Prep Time: 20 minutes
Cook Time: 10 minutes
Serves: 4

All you need:

  • 1 pound shrimp
  • 1 shallot, peeled
  • 2 cloves garlic, peeled
  • 1/2 jalapeño, seeds and stem removed (leave the seeds in if you like it spicy!)
  • 1 packed cup fresh cilantro (about 1 small bunch)
  • 1 packed cup fresh parsley (about 1 small bunch)
  • 1/3 cup fresh lime juice (about 2 limes)
  • 1/4 cup olive oil
  • salt and pepper, to taste

All you do:

  1. Heat a grill to medium-high heat.
  2. To make chimichurri sauce, combine the shallot, garlic and jalapeño in a food processor and process until finely chopped; add the cilantro, parsley, lime juice, olive oil and a pinch of salt and pepper and finish processing until fairly smooth.
  3. Place the shrimp in a bowl and cover with 1/3 cup of the chimichurri sauce; toss to coat.
  4. Thread the shrimp onto skewers to make them easier to handle on the grill, or put foil on grill if using loose shrimp.
  5. Grill shrimp 2-3 minutes per side, until charred and pink throughout.
  6. Serve with the remaining chimichurri sauce.
  7. Option: Serve grilled shrimp over grilled veggies or brown rice or quinoa.

USA Gulf Shrimp Etoufee

National Shrimp Day is May 10. Celebrate by enjoying classic Creole Etouffee made with the highest-quality Wild USA Gulf Shrimp available at your local Hy-Vee seafood counter.

Wild USA Gulf Shrimp Etouffee      

Serves 6

All you need:

½ cup butter
1½ cups chopped onion
1 cup chopped celery
1 cup chopped red bell pepper
½ cup flour
3 tbsp tomato paste
¼ tsp Tony Chachere’s Creole seasoning
2 cups seafood stock
3 pounds Wild USA Gulf shrimp, peeled and deveined
3 cloves garlic, minced
½ cup chopped green onion
2 tbsp chopped parsley
1/4 tsp black pepper
1 tsp salt
¼ tsp cayenne pepper
½ tsp hot sauce
3 cups cooked rice

All you do:

  1. Melt butter in a large pot, such as a Dutch oven. Add onion, celery and bell pepper. Sauté until vegetables are soft.
  2. Add flour. Stir often and cook for 8 to 10 minutes.
  3. Add tomato paste and Tony Chachere’s seasoning; cook for 10 more minutes stirring often.
  4. Add stock and bring to a boil. Add shrimp, garlic, green onion, parsley, black pepper, salt, cayenne pepper and hot sauce. Turn down heat and simmer for 10 minutes until shrimp are done. Remove from heat and let stand for 10 minutes.
  5. Serve over cooked rice. Enjoy!

Shrimp and Corn Soup

All you need:

  • 5 tbsp canola oil
  • 4 tbsp flour
  • 2 onions, finely chopped
  • 1 bell pepper, chopped
  • 4 green onions, chopped
  • 2 tbsp parsley, minced
  • 2 pounds shrimp; peeled, deveined and chopped
  • 1/8 tsp cayenne pepper
  • 1 dash hot sauce
  • 1 can of whole tomatoes chopped
  • 1 can whole kernel corn (not drained)
  • 1 cup chicken stock
  • 2 cups seafood stock
  • salt & pepper, to taste

All you do:

  1. Using a large pot or a Dutch oven, add the oil and flour and cook on medium heat, stirring often, until golden brown.
  2. Add onions and sauté for 10 minutes, stirring often. Add bell pepper, green onion, parsley, cayenne pepper and hot sauce. Then add chopped shrimp, stirring often. Simmer for 5 minutes.
  3. Add canned corn, chopped tomatoes, both stocks and salt & pepper. Simmer for 45 minutes, stirring occasionally. Enjoy!

Dish On Fish: Seafood Information

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: Mediterranean-Style Baked Tilapia

If you’re ready to take on the Mediterranean-style diet, here are a few recipes that are perfect for all occasions. This Mediterranean-Style Baked Tilapia recipe from Diethood is both easy and elegant, making it ideal for everything from a family meal to an intimate date night. While you enjoy this savory dish, which is generously topped with olives and tomatoes, you can rest easy knowing it’s full of healthy ingredients. A lean white fish, tilapia is low in fat and high in protein. This fish will also help nourish your body with nutrients like potassium, selenium, phosphorus, vitamin B12, vitamin B6 and vitamin D. Pair it with one of your favorite side dishes for the perfect weeknight dinner. How’s that for a balanced meal?

Recipe: https://diethood.com/mediterranean-style-baked-tilapia/

Clam Chowder Day Recipe

Serves 8

All you need:

  • 15 raw clams (2 to 2-1/2 pounds) or 6 oz canned clams
  • add 5 (8 oz each) bottles clam juice
  • add 10 slices Hy-Vee bacon, chopped
  • add 1/2 Vidalia onion, chopped
  • add 4 tbsp Hy-Vee butter
  • add 1 c. Hy-Vee flour
  • add 5 medium Hy-Vee russet potatoes, peeled and diced
  • add 1/2 c. Hy-Vee skim milk
  • add 1/2 c. Hy-Vee half-and-half
  • add 1 tsp Hy-Vee salt
  • add Hy-Vee ground black pepper, to taste

All you do:

  1. If using raw clams, soak in fresh water for 20 minutes. Scrub shells. In a stock pot with lid, bring 1 cup water to boiling. Add clams and steam for 10 to 15 minutes, removing the clams as they open. Discard any that do not open. Remove clams from shells, chop and set aside; discard shells.
  2. Heat clam juice in a large saucepan on medium heat.
  3. Fry bacon in a large skillet until crispy. Remove and crumble bacon, reserving drippings. Add onions to skillet. Cook over medium heat until translucent. Add butter, bacon and flour to onions and cook, stirring continuously, for 5 minutes.
  4. Increase heat on clam juice to medium-high. Add onion mixture to saucepan while whisking continuously. Continue stirring to ensure no lumps form. Add clams and stir. Add potatoes, milk, half-and-half and salt.
  5. Reduce heat to medium-low and simmer for 35 minutes, stirring frequently.
  6. Season to taste with black pepper.

American Heart Month: Love Your Heart, Eat Your Seafood

February is American Heart Month, a month dedicated to raising awareness about cardiovascular disease, including heart disease and stroke, which remains the leading global cause of death each year.

Seafood Nutrition Partnership aims to reduce the risks of heart disease by educating Americans about the health benefits of seafood and building awareness of seafood’s essential nutritional value. Specifically, eating seafood twice a week has been shown to reduce the risk of heart disease.

In fact, a Mediterranean diet that includes seafood at least twice a week lowers the risk of heart disease by as much as 30 percent, according to the New England Journal of Medicine.

Omega-3 fatty acids, found in seafood, help your heart in several ways. They curb inflammation in the blood vessels (and the rest of your body). At high doses they also make abnormal heart rhythms less likely and lower your level of blood fats called triglycerides. They can also slow plaque buildup inside the blood vessels.

Additionally, the American Heart Association recommends 1 gram a day of EPA plus DHA for people with heart disease. Eating oily fish is best, but your doctor might recommend a fish oil capsule. If you’ve had a heart attack, a prescription dose of omega-3s may help protect your heart. Some studies show fewer heart attacks and fewer heart disease deaths among heart attack survivors who boosted their levels of omega-3. Click here to learn which fish is the richest in omega-3s.

Take the Pledge to Eat #Seafood2xWk

Eating seafood regularly can help save lives and significantly improve overall health. Consuming two servings each week, as recommended by leading health organizations including the American Heart Association, is an easy way to make a positive commitment to your health and the health of those around you.

Need somewhere to start? Try this salmon recipe that delivers in taste, affordability and omega-3s.

Cumin-Scented Salmon with Black Bean Stew

Serves 4

All you need:

  • 2 tbsp olive oil, divided
  • 1 tbsp cumin, ground
  • 1 tbsp coriander seed, crushed
  • Salt & pepper, to taste
  • 1 pound salmon filet
  • ¼ cup yellow or white onion, chopped
  • 2 tbsp garlic, chopped
  • 1 poblano pepper, chopped
  • Chili flakes, to taste
  • 1 14.5-oz can chopped tomatoes
  • 1 15.5-oz can black beans, low sodium
  • 1 1/2 cups water
  • 1 tbsp fresh cilantro, chopped
  • green onions, chopped
  • 1 lime, juiced

All you do:

  1. Heat 1 tablespoon olive oil in a heavy skillet on medium heat.
  2. Mix together cumin and coriander seed; season salmon with spices and salt and pepper. Save some spice mix.
  3. Add salmon to skillet and cook on each side for 3 to 4 minutes.
  4. Meanwhile, for the Black Bean Stew, heat remaining oil (1 tablespoon) in another pan and add onion and garlic. Cook for 3 minutes.
  5. Add peppers, chili flakes and saved spiced mix from Step 2. Cook until aroma starts to smell.
  6. Add tomatoes and allow tomatoes to start to sear.
  7. Add black beans and water. Simmer for 10 minutes.
  8. Add cilantro, green onions and lime juice. Add salt and pepper. Cook for 2 minutes.
  9. Place black beans in individual bowls and add salmon portion on top.

From SNP Eating Heart Healthy Nutrition Program
Omega-3 per serving: 500-2000 mg

Dish on Fish: Seafood Information

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: Tuna Four Ways

Here at Dish on Fish, we think the possibilities with tuna are endless. Using canned or pouched tuna makes preparing a lightened-up tuna melt or spicy tuna patties a breeze. Beyond these pouched varieties, using sushi-grade tuna in poke bowls or for a juicy tuna burger is a simple way to craft a healthy meal. With tuna, the possibilities are seemingly endless! To help get you started, we’ve rounded up four simple tuna recipes you can prepare as snacks, lunches or light dinners! While these recipes are easy to make at home, we also encourage you to enjoy dining out on similar dishes. Now, let’s dig in!

Skinny Tuna Melt
Ahi Tuna Burger
5-Minute Spicy Tuna Rolls
Easy Tuna Poke Bowl

Image credit: PopSugar