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.

 

 

 

Celebrate with Seafood: Feast of the Seven Fishes

The holidays are upon us and Seafood Nutrition Partnership (SNP) is here to remind and inspire you about the importance of eating #Seafood2xWk.

Seafood provides unique health benefits as a lean protein and is the best source for omega-3 fatty acids, which are healthy fats essential to human health and development. However, only 1 in 10 Americans follow the recommendation from the Dietary Guidelines to eat seafood at least twice a week.

The Christmastime tradition of Feast of the Seven Fishes is a delicious and nutritious way to celebrate the holiday season. Whether for Thanksgiving, Hanukkah, Christmas or Kwanzaa, try adding more seafood to your celebrations – not only will you enjoy a delicious meal, but you’ll also reel in the amazing benefits of seafood.

SNP has shared seven brand new recipes created by their team of chef ambassadors for you to try this year:

Don’t forget to share your creations on social media with the hashtag #Seafood2xWk.

 

 

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.

#CelebrateSeafood During National Seafood Month

October is National Seafood Month and we are celebrating all month long! There’s no better time than now to #CelebrateSeafood. In fact, most people feel good about seafood – yet only one in 10 people meet the goal of having seafood two times per week. Here are the top three reasons you should step up your seafood game:

  1. Live longer: Eating fish literally saves lives – eating seafood two to three times per week reduces the risk of death from any health-related cause. Plus, seafood has essential omega-3s.
  2. Seafood is a protein with benefits: It’s among the highest-quality proteins and offers many additional health benefits. It can reduce your risk of heart disease, improve how you feel during pregnancy, help your child develop a healthy brain and eyes, and improve memory and sharpness in older adults.
  3. Seafood is delicious, versatile, budget-friendly and fast: From delicate, mild flounder to flavorful salmon, seafood can please any palate. Fresh, seasonal catches are easy on the wallet as are frozen and canned options. From start to finish, you can get fish or shellfish on the dinner table in 15 minutes or less.

Not sure where to start? This easy one pan fish dish can be used with any white fish, such as snapper, grouper, flounder, or barramundi. Plus, it’s ready in 30 minutes.

One Pan Fish Dish
Servings: 4

Prep Time: 10 mins
Cook Time: 20 mins

All you need:

1 lb white fish such as snapper, grouper, flounder, barramundi

¼ cup cherry tomatoes, halved

1 medium onion, cut into quarters

2 cups broccoli florets

1 lemon, half sliced and half juiced

⅛ cup canola oil

4 tbsp olive oil

Kosher salt, to taste

Freshly ground pepper, to taste

Fresh rosemary sprigs or other herbs, if desired

 

All you do:

  1. Heat pan with canola oil on medium temperature for about one minute.
  2. Place all vegetables in pan and cook for 5 minutes, uncovered.
  3. Drizzle lemon juice all over and season with salt and pepper.
  4. Place fish on top of vegetables in center and place 2 lemon slices on top of fish.
  5. Sprinkle with salt and pepper.
  6. Cover the pan and cook on medium for 10-12 minutes, depending on thickness of fish.
  7. Finish with a drizzle of olive oil all over and top with rosemary.

 

Hungry for more? Take the pledge to eat #Seafood2xWk and follow us on social media for tips, tricks, recipes and more!

Dish On Fish: A Guide To Instant Pot

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:

Cooking Seafood in an Instant Pot: A Guide

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.

Seafood-specific tips:

  • 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.

 

 

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!