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

Oyster- Andouille Sauté with Angel Hair Pasta

All you need:

  • 1 pint oysters
  • 1 cup oyster juice (drained from oysters + water)
  • 1 package Andouille sausage, chopped
  • 6 tbsp butter
  • 1/3 cup flour
  • 1 bunch of leeks, chopped fine
  • 2 ribs celery, chopped fine
  • 1 bell pepper, chopped fine
  • 1 8-ounce package mushrooms, chopped
  • 1 tbsp minced garlic
  • 2 tsp lemon juice
  • 1/3 cup dry white wine
  • 2 tsp hot sauce
  • ¾ cup chicken stock
  • 1 box of Hy-Vee angel hair pasta

All you do:

  1. Add oysters to a fine mesh strainer with a bowl placed underneath. After draining, pour the oyster juice into a measuring cup. If it measures less than 1 cup, add water to make 1 full cup. Store oyster juice and oysters in the refrigerator until you are ready to use.
  2. In a medium pot, sauté Andouille sausage over medium heat until the sausage starts to brown. Remove the browned sausage, set aside. Using the same pot with sausage drippings, add butter. Once melted, add the flour and stir constantly. Cook for 5-7 minutes.
  3. Add leeks, celery, bell pepper, mushrooms and garlic. Stir frequently and cook until soft.
  4. Add lemon juice, white wine, hot sauce and oyster juice; stir to incorporate.
  5. Add chicken stock and bring to a boil.
  6. Add oysters and Andouille sausage, stirring to bring it together.
  7. Cook pasta according to directions. Serve oyster sauté over pasta.

Dish on Fish: Seafood Recipes For Your Family

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:

When it comes to cooking, it’s hard to beat one-pan meals, don’t you agree? We just can’t get enough of easy, breezy seafood dishes, so this month’s Dish on Fish Seafood Supper Club is a simply scrumptious Spicy Sheet-Pan Salmon that everyone is sure to enjoy! Besides being oh-so-simple to prepare, this salmon dish is ready in less than 30 minutes. There’s just no excuse not to have a delicious, healthy dinner when it’s this easy! You can enjoy this salmon straight off the pan, or take things a step further by topping a veggie-packed salad with your fillet. The possibilities are virtually limitless! Now, gather your salmon fillets, spices and sheet pan and let’s start cooking!

Spicy Sheet-Pan Salmon
Serves: 4

  • All you need:
  • 1 tsp olive oil
  • 1 pound salmon, cut into 4 fillets
  • 1 tbsp honey
  • 1-2 tbsp sriracha
  • 1 garlic clove, minced

All you do:

  1. Preheat oven to 425 degrees. Coat a baking sheet with ½ teaspoon of olive oil and place salmon fillets on the pan. Drizzle remaining ½ teasppon olive oil over the top of the salmon.
  2. In a small bowl, mix together the honey, sriracha and garlic.
  3. Pour evenly over top of the salmon fillets.
  4. Bake for 15 minutes, or until salmon is cooked through.

Moroccan Spiced Stew with Cod & Chickpeas

Serves 4-6

All you need:

  • 2 tbsp olive oil
  • 2 large leeks, white and light green parts only, small dice
  • 4 cloves garlic, minced
  • 1 tbsp ground cinnamon
  • 2 tsp ground cumin
  • 2 tsp ground coriander
  • 1 ½ tsp ground turmeric
  • ¼ tsp ground cayenne pepper
  • ½ tsp brown sugar
  • 2 (14.5 oz.) cans fire roasted diced tomatoes
  • 2 cups vegetable broth
  • 1 ¼ pounds wild Alaska sustainable cod filet, cubed
  • 1 (14.5 oz.) can chickpeas, drained and rinsed
  • 2 cups rough chopped kale greens
  • Sea salt and black pepper, to taste
  • ½ cup sliced almonds, toasted

All you do:

  1. Heat the olive oil in a large soup pot over medium heat. Add the leeks and cook until softened.
  2. Add garlic, cinnamon, cumin, coriander, turmeric and cayenne pepper; sauté for 1 minute.
  3. Add brown sugar and season to taste with salt and pepper.
  4. Add tomatoes and vegetable broth and bring the soup to a simmer.
  5. Add cod pieces and chickpeas and simmer until all are tender, 4-5 minutes.
  6. Add the kale greens to the pot and cook for 1 minute or until just wilted.
  7. Season with salt and pepper and top with toasted almonds.

Nutrition per serving: 440 calories, 16g fat, 2g saturated fat, 65mg cholesterol, 1280mg sodium, 43g carbohydrate, 11g fiber, 11g sugar, 34g protein

Daily Values: 45% Vitamin A, 35% Vitamin C, 20% Calcium, 20% Iron

Dish on Fish: Seafood Recipes For Your Family

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 U.S. 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.

In honor of #HyVeeFamilyMeals and Family Meals Month, we encourage you to check out these excellent one-pan ideas for delicious seafood.

From Dish on Fish:

Sheet pan + seafood = easy, breezy and delicious mealtime! One-pan seafood recipes are always popular, and for good reason. Their preparation is quick and the kitchen cleanup is a snap. Plus, the cooking method makes it easy to customize your seafood meals. Mix and match your spices and try adding different varieties of veggies – you might be surprised by how many assorted combinations you can create! Here are a few recipes to get you started:

Easy One Pan Roasted Shrimp and Veggies

 

 

 

 

 

 

 

One-Pan Salmon with Asparagus

 

 

 

 

 

 

 

 

Sheet Pan Garlic Butter Tilapia

 

 

 

 

 

 

 

 

One Pan Roasted Mediterranean Cod

Responsible Choice Sea Scallop and Grilled Peach Salad with Lemon Basil Vinaigrette

Serves 4 (2 cups salad and 4 scallops each).

All you need:
For the vinaigrette:

  • 1/4 cup tarragon vinegar
  • 1/4 cup fresh lemon juice
  • 1 tbsp granulated sugar
  • 1 tbsp Hy-Vee Dijon mustard
  • 3/4 cup Hy-Vee extra-virgin olive oil
  • 2 tbsp basil chiffonade
  • Salt and black pepper, to taste

For the salad:

  • 4 peaches, halved and pitted
  • 16 sea scallops, patted dry
  • Salt and black pepper, to taste
  • 8 cups mixed greens, such as torn kale, Bibb lettuce, romaine or spinach
  • 2 carrots, shredded
  • Fresh basil, for garnish, optional

All you do:
For the vinaigrette:

  1. In a small bowl, whisk together vinegar, lemon juice, sugar and mustard.
  2. Drizzle in olive oil while whisking to combine. Mix in basil and salt and black pepper, to taste. Set aside until ready to use.

For the salad:

  1. On a preheated grill, grill peaches 3 to 4 minutes or until slightly soft and grill marks appear.
  2. Season scallops with salt and pepper and grill about 2 minutes per side.
  3. Slice the peaches while the scallops cook.
  4. To serve the salad, toss greens and carrots together and place on a serving platter.
  5. Top with a little of the vinaigrette, grilled sea scallops and peaches.
  6. Drizzle with more vinaigrette and garnish with fresh basil, if desired.

**Chef’s note: Chiffonade means to shred or finely cut vegetables or herbs. To chiffonade, stack the basil leaves and tightly roll into a cylinder. Make thin slices to create ribbons. Don’t cut the basil too far ahead or it will blacken. This technique can be used for mint or any other leafy herb.

**Wine and beer pairing: I suggest a chilled Rose, such as Elk Creek Pinot Noir Dry Rose from California. I also suggest a Saison, such as Tank 7 Farmhouse Ale, made by Boulevard.

Hy-Vee EZ-Peel Shrimp Skewers

EZ Cajun Shrimp
Serves 4

All you need:

  • 1 pound Hy-Vee EZ peel shrimp
  • 2 tbsp olive oil
  • 2 tbsp Cajun seasoning

All you do:

  1. Preheat the oven to 350 degrees.
  2. Peel shrimp leaving tail attached and toss with olive oil and Cajun seasoning. Skewer shrimp and place on prepared baking sheet.
  3. Roast for 6-8 minutes, flipping once, cook until the shrimp are pink and just cooked through.

 

EZ Lemon Shrimp
Serves 4

All you need:

  • 1 pound Hy-Vee EZ peel shrimp
  • 1 tbsp canola oil
  • 1 tbsp lemon juice
  • 1 tbsp Lemon Pepper seasoning
  • 1 tbsp dried parsley

All you do:

  1. Preheat the oven to 350 degrees.
  2. Peel shrimp leaving tail attached and toss with oil, lemon juice, lemon pepper and parsley. Skewer shrimp and place on prepared baking sheet.
  3. Roast for 6-8 minutes, flipping once, cook until the shrimp are pink and just cooked through.

 

EZ Sesame Shrimp
Serves 4

All you need:

  • 1 pound Hy-Vee EZ peel shrimp
  • 1 tbsp sesame oil
  • 1 tbsp soy sauce
  • 2 tbsp sesame seeds, divided
  • Black pepper, to taste

All you do:

  1. Preheat the oven to 350 degrees.
  2. Peel shrimp leaving tail attached and toss with oil and soy sauce. Skewer shrimp and place on prepared baking sheet. Sprinkle with 1 tablespoon sesame seeds.
  3. Roast for 6-8 minutes, flipping once and sprinkling with remaining sesame seeds, cook until the shrimp are pink and just cooked through. Season with black pepper if desired.