Recipe Spotlight: Create a Healthy Meal Plan with Hy-Vee’s Responsible Choice Seafood and MyPlate

Eating healthy doesn’t mean that you have to stock your refrigerator and pantry with bland, boring foods and give up everything that tastes good.

In fact, the opposite is true. The proof is in the taste. Try this meal of Triple Berry Wild Salmon with Quinoa Pilaf and Mixed Salad Greens.

This menu plan uses fresh Alaskan salmon, a Responsible Choice option that will be available in Hy-Vee seafood cases through fall. When customers see the Responsible Choice label, they can feel confident the fish they’re purchasing was caught using catch or farming methods that protect the oceans and sea life for future generations.

It also follows MyPlate recommendations from the U.S. Department of Agriculture that divides foods into five groups: protein, fruits, vegetables, grains and dairy. This menu plan contains four of the five food groups, and you can always meet the dairy requirement with a glass of milk or low-fat frozen yogurt or similar healthy dairy-based dessert.


Triple Berry Wild Salmon

Serves 2

All you need:

  • 2 tsp peanut oil
  • 2 tbsp chopped onions
  • 8 oz fresh Responsible Choice Alaska salmon
  • 5 asparagus spears, cut into 1-inch pieces
  • 1/4 cup raspberries
  • 1/4 cup blueberries
  • 1/4 cup sliced strawberries
  • 2 tbsp orange juice, optional

All you do:

  1. Heat oil in a pan over medium heat. Add onions and brown slightly.
  2. Add salmon and asparagus; cook for 1 to 2 minutes.
  3. Add berries. They will release juices, but if the pan looks dry, stir in the orange juice.
  4. Cook until the salmon is cooked through, about 5 to 8 minutes.

Source: recipes.sparkpeople.com


Quinoa Pilaf

Serves 6

All you need:

  • 2 tbsp olive oil
  • 1 medium onion, chopped finely
  • 3 cloves garlic, minced
  • 1 cup finely diced carrots
  • 1 medium red pepper, chopped
  • 2 cups quinoa, rinsed thoroughly in a fine sieve
  • 4 cups vegetable broth
  • 1 cup frozen peas, thawed
  • Salt and black pepper, to taste

All you do:

  1. Heat oil in a large skillet, on medium-high heat. Add onion; cook until soft, 3 minutes.
  2. Add garlic, carrots and red pepper, cooking until soft, about 5 minutes.
  3. Add quinoa and broth. Bring to a boil; reduce heat to medium-low.
  4. Simmer, covered, 20 minutes or until water is absorbed.
  5. Stir in peas, salt and black pepper to taste.

Source: Suite 101.com


Mixed Greens
Use a combination of any of the following bitter and mild greens. Serve Triple Berry Salmon on top of greens or as desired.
Torn peppery and/or bitter greens: frisee, watercress, radicchio or arugula.
Mild greens: lettuce, baby spinach or baby romaine.

Author: Laura Kimm

I’m Laura Kimm. I received a bachelor’s degree from the University of Iowa in health and sports studies, with an emphasis in health promotion, in 2006. After interning as a health promotion specialist and working as a wellness coach, I enrolled at Iowa State University where I completed my dietetics verification statement and dietetic internship. Through my experiences, I have developed a strong passion for community nutrition and have found that working toward improving the community’s health and wellbeing to be an incredibly fulfilling responsibility and an important goal of mine. I am a member of the Academy of Nutrition and Dietetics and the Iowa Academy of Nutrition and Dietetics. I offer a wide range of programs and services for wellness, weight loss, food allergies and other disease-specific needs. I believe that the grocery store provides an optimal learning environment for teaching nutrition and my mission at Hy-Vee is to prove to customers that eating healthy can be easy, affordable and delicious.

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