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

Pledge to Eat #Seafood2xWk in 2018

January often brings drastic lifestyle changes, such as fad diets and intense exercise routines; but 80 percent of New Year’s resolutions fail by February. While most people hope to start the New Year on the right foot – or gill, as we like to say – making small changes to your diet with attainable goals and milestones is often the best way to see an impact.

The Dietary Guidelines for Americans and leading health organizations suggest eating two servings of seafood per week for optimal health. While only 1 in 10 people are following this recommendation, it’s not hard to make quick and simple changes for a healthier and better you in 2018.

Seafood sits among the highest quality proteins and offers many additional health benefits. It is beneficial in brain development and heart health, improves how women feel during pregnancy, and aids in brain and eye development for children.[1],[2],[3]

Nutritious food and brain health are closely connected. Omega-3 DHA, found in seafood, is abundant in your brain and helps neurons trigger and cells regenerate. It is such an important building block that people with low levels of it have measurably smaller brains!3

Eating seafood twice a week can also reduce risk of heart disease and give more energy throughout the day.1 Eyes depend on omega-3s for optimal function as nearly half of eyes’ light-detecting cell structure is made of omega-3s.

Additional research has shown that when pregnant or nursing moms eat at least two servings of a variety of seafood per week, there are positive benefits for both mom and the baby. Babies have improved brain development[4],[5] and experience higher IQs.[6]

This Italian Tuna Salad is the perfect place to start. It’s easy to make for a lunch or two during the week and packed with veggies and omega-3s.

Italian Tuna Salad

All you need:

  • 1 medium russet potato, cubed
  • 2 5-oz cans of tuna, packed in olive oil
  • 2 tbsp balsamic vinegar
  • 1/2 tsp oregano, dried
  • Salt & pepper, to taste
  • 1 5-oz bag salad greens, mixed
  • 1 14.5-oz can green beans, low sodium
  • ¼ cup black olives, pitted
  • 1 cucumber, chopped
  • ¼ cup cherry tomatoes

All you do:

  1. Boil potato for 15 minutes.
  2. Meanwhile, drain oil from tuna into a bowl. Set tuna aside.
  3. Into the oil from tuna, add balsamic vinegar and oregano. Salt and pepper to taste. Mix dressing well.
  4. Mix greens with potatoes and green beans.
  5. Add olives, cucumber, tomatoes, tuna and dressing.

Serving suggestion: Serve tuna salad with whole-grain bread.

Take the Pledge to Eat #Seafood2xWk

Eating seafood regularly can save lives and significantly improve overall health. Consuming two servings each week is an easy way to make a positive commitment to your health and the health of those around you. Learn more at seafoodnutrition.org.

[1] Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA. 2006; 296:1885- 99.
[2] Hibbeln JR, Davis JM, Steer C, Emmett P, Rogers I, Williams C, Golding J. Maternal seafood consumption in pregnancy and neurodevelopmental outcomes in childhood (ALSPAC study): an observational cohort study. Lancet. 2007;369(9561):578-85.
[3]  Tan MD, MPH, Z.S. Red blood cell omega-3 fatty acid levels and markers of accelerated brain aging. Neurology. 2012 Feb 28;78(9):658-664.
[4] New Advice: Pregnant Women and Young Children Should Eat More Fish. February 2015. Available at www.fda.gov/ForConsumers/ConsumerUpdates/ucm397443.htm.
[5] U.S. Department of Agriculture. Eat Seafood Twice a Week. September 2015. Available at www.choosemyplate.gov/ten-tips-eat-seafood
[6] FDA, Quantitative Assessment of the Net Effects on Fetal Neurodevelopment from Eating Commercial Fish (As Measured by IQ and also by Early Age Verbal Development in Children). June 2014. Available at www.fda.gov/Food/FoodborneIllnessContaminants/Metals/ucm393211.htm.

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:

Potluck dinners pop up throughout the year, and even more so during the holiday season. Whether you’re hosting your own potluck or attending one elsewhere, it’s important to find a dish that is a crowd pleaser, can be reheated if necessary and is easy to transport. Yes, this means you may have to forgo the extra-garlicky sheet-pan recipe (and all the guests will thank you for that) or the spicy, Cajun pasta, but you can still pack in the flavor using simple seafood recipes! These four dishes were selected for their delicious flavors, uncomplicated cooking processes and, of course, potluck popularity. Our mouths are already watering!

Shrimp Alfredo Pasta Bake Crab-Stuffed Wonton Cups
Creamy Seafood Pasta Bake Cod Cakes in Tomato Sauce