Alaska Seafood Benefits: Health & Nutrition

If you’re focused on a more healthy lifestyle in 2021, look no further than Wild Alaska seafood.

Alaska seafood is a key source of marine omega-3 fatty acids (DHA and EPA) which are essential for our bodies to promote heart health, suppress inflammatory responses, improve blood flow and participate in brain function. Alaska seafood is also naturally high in many essential vitamins and minerals including vitamins E, A, D and B-12. Alaska seafood provides a complete, high-quality protein keeping muscles and bones strong and healthy.

“SEAFOOD IS RICH IN PROTEIN AND OTHER IMPORTANT NUTRIENTS, LIKE B VITAMINS, SELENIUM AND HEART-HEALTHY OMEGA-3 FATTY ACIDS.”
RIMA KLEINER, MS, RD, LDN

Check out these resources from ASMI for more information:

 

Verlasso: Salmon Basics A Seafoodies Should Know

FRESHNESS

 

Fish is highly perishable, so it’s important you determine the freshness yourself. Check before purchasing and again before cooking. Here are a few tips to keep in mind.

  1. Smell. By far, this is the best way to determine freshness. Fresh fish should have a slight sea or salty smell to it or no odor at all. Any off-odors or ammonia smell are a sure sign of age or poor handling.
  2. Texture. Generally, the texture of fish should be firm and spring back when you press against it with your finger.
  3. Appearance. Fish fillets should be moist and glistening.
  4. Check the eyes. If purchasing a whole fish, the eyes should appear clear and full. Over time, the eyes will begin to lose moisture and sink back.
  5. Check the gills. If purchasing a whole fish, the gills should be pink in color with no traces of brown or grey.
  6. Check the belly. There should be no sign of “belly burn”, or rib bones protruding into the belly cavity, which indicates that the inside of the fish was not removed promptly. There should be no tearing or breaks in the mea

STORAGE

 

Temperature is most important when storing freshly purchased Verlasso salmon. All fresh fish should be stored at temperatures between 30° and 34°F. Verlasso salmon is shipped fresh on ice within 24 hours and should be stored that way from the time it is removed from the fish case.

  1. Ask the fishmonger for a bag of ice to place the fish on once it has been wrapped. This will ensure that the fish stays cold in transit.
  2. Once home, fill a plastic bag with ice, put it in a small colander, and then put the colander into a bowl.
  3. Gently place the covered fish on top of the plastic bag. The colander will allow the excess water to drain as the ice melts.
  4. Switch out the ice every day.
  5. Most importantly, use the fish within two days.

DONENESS

 

Verlasso salmon has a delicate flavor and texture that makes cooking simple and consistent. Unlike meat and poultry, it is very important to cook fish until just done. Over-cooking is the most common mistake that home cooks make when preparing fish. Here is the Verlasso guide to determining doneness.

  1. Translucent flesh will become opaque. Raw fish appears somewhat translucent. As it cooks, the flesh will become opaque.
  2. Flesh becomes firm. The flesh of most fish and shellfish firms up as it cooks. Doneness can be tested by judging the resistance of the flesh to your finger. Raw or undercooked fish will be mushy and soft. When cooking, the flesh becomes more resistant and springs back when touched.
  3. Flesh separates easily from the bone. Undercooked fish will stick to the bone, but when done, the flesh will easily separate from the bones.
  4. Flesh begins to flake. Fish flesh consists of short muscle fibers separated by thin connective tissue. As the fish cooks, the connective tissue breaks down and the muscle fibers separate from each other, creating the flakiness that makes fish delicious.
  5. Cooking time. The basic rule for fish is that it will be done in 8 minutes per inch of thickness.
  6. Temperature. In general, the internal temperature of salmon when it is properly cooked is 140° F.
  7. Fish is subject to carryover cooking. This means that is will continue to cook even after you take it away from the heat. Always serve fish as soon as it is cooked.

Source: https://www.verlasso.com/salmon-basics

 

NOAA Fisheries’ Seafood Inspection Program Makes Sure Your Seafood Is Safe, Healthy, and Wholesome

The United States is the largest importer and fifth largest exporter of seafood. In fact, we estimate that at least 85 percent of the seafood we consume is imported. So, it’s essential to ensure the quality of seafood products that are brought in and shipped out of the country.

That’s where the National  Oceanic and Atmospheric Administration’s (NOAA) Seafood Inspection Program comes in.

NOAA inspectors evaluate the quality of seafood and fishery products. They make sure they’re safe and wholesome, and that the weight and species on the label are accurate.

Note: The footage used in this video was obtained pre-COVID. NOAA is still conducting inspections, implementing applicable COVID guidance for on-site activities during the pandemic to ensure the safety of inspectors and consumers.

Watch this video to learn how the NOAA Fisheries Seafood Inspection Program makes sure that the consumer and the industry has confidence in the seafood market as a whole.

10 Ways To Start Fresh With Seafood

The new year is a time for a fresh, healthy start. We’re encouraging Americans to focus on long-term lifestyle changes, including adding more seafood, for improved health all year long.

January often means drastic lifestyle changes, such as fad diets and intense exercise routines; but 80% of New Year’s resolutions fail by February.  We want to help you find simple solutions to help you succeed in your healthy lifestyle goals.

Here are 10 fun tips on how to Start Fresh with Seafood:

1. Get Creative Cooking

Did you get a fun new kitchen gadget for the holidays? Seafood is great in an air fryer, in a grill pan or a cast iron skillet.

2. A Fresh Mindset

The best seafood doesn’t have to be “fresh,” canned and frozen seafood both offer delicious options.

3. Think Beyond the Fillet

Try salmon burgers, shrimp stir fry, fish tacos or clams with pasta. Eat the foods you already enjoy and jazz it up with seafood!

4. Think About Now and Into the Future

To have a sustainable supply of seafood in the future, eat sustainably caught or raised seafood now.

5. Support Your Community

Support local businesses through these unprecedented times. Get takeout from your favorite restaurant. Visit your local fishmonger or many fishermen and farmers are offering ways to buy direct.

6. Jazz Up the Flavor

Herbs, herbs, herbs! It’s all about the flavor.

7. Try a New Variety of Fish or Shellfish

There are hundreds of species of seafood available in the U.S., and yet most of us only consume two or three.

8. Perfect Pairings

So many of us are trying to incorporate healthier choices right now, and seafood pairs perfectly with fruits and vegetables.

9. Go Beyond Fish & Shellfish

If you’re a vegan or vegetarian, you can also enjoy the health benefits of seafood – try sea vegetables like seaweed and kelp.

10. Start with Seafood

From smoked salmon on a bagel to crab cooked into eggs, breakfast is a perfect time to try seafood.

Dish On Fish: Holiday Anxiety & Seasonal Depression Are No Match for Seafood

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:

The Dish on Fish team loves the holidays! But let’s get real about another aspect of the season: Stress! During a “normal” year the holiday season can be an extremely hectic time. This year the anxiety may be amplified—and on top of that, so may the “wintertime blues.” The good news is that a healthy diet may help lift your winter spirits! Lean protein, vitamins and antioxidants—the same nutrients found in seafood—have been shown to keep the blues at bay. Embracing the mind-food connection and choosing nourishing foods may help improve energy, sleep and mood overall. Studies show that the omega-3s and vitamin D in seafood may help contribute to brain health.

According to the American Psychiatric Association, about 5% of the U.S. population is affected by seasonal affective disorder (SAD), which includes changes in disposition ranging from mild seasonal depression to full-blown seasonal depression. Symptoms include anxiety, depression and fatigue, as well as changes in sleep, appetite and weight. SAD often begins in early fall as the days get shorter and can last for four or five months.

But studies from Iceland and Japan—countries with short winter days and high fish consumption—show there may be a correlation between a high-seafood diet and a reduced risk of SAD.

No question, fish has the nutritional building blocks you need to keep you strong in both body and mind. So, if you’re affected by anxiety or depression this season or just feel less energetic than usual, try eating seafood at least 2 to 3 times each week! We’ve gathered a few of our favorite mood-lightening recipes—in addition to being good for you, they’re super-easy to prepare. Stay well!

Cheesy Pimento Tuna Melt

We don’t want to brag, but our cheesy tuna melt is the best! In just 15 minutes, you have the perfect after-school, after-work or anytime light meal. What’s more, it has 20 grams of protein to help restore your energy.

 

Maple Pecan-Crusted Salmon

This recipe features an uplifting superfood, salmon, which is bursting with omega-3s and vitamin D. It’s quick-cooking and tasty, too. The tangy-sweet pecan crust really ups the “wow” factor!

Trout with Garlic Lemon Butter Herb Sauce

Delicate trout benefits from a quick skillet sauté and restrained seasonings. This gluten-free, high-protein dish is sure to satisfy the pickiest palates.

Lemon and Walnut-Crusted Cod

Another of our favorite crusted fish recipes, this lemony cod is packed with plenty of protein and B vitamins to power you through the winter weather. It also delivers a double dose of omega-3s with the addition of chopped walnuts.

Hy-Vee Celebrates Responsible Seafood Program Achievements

Hy-Vee has completed its seafood sourcing due diligence plan two years ahead of schedule, concluding another successful year for its Responsible Seafood Program.

In 2017, Hy-Vee and FishWise created a 5-year due diligence plan to increase visibility into its seafood supply chains and reduce risks related to illegal and unethical fishing practices. The plan included specific steps to put Hy-Vee’s Seafood Procurement Policy into action. Since 2012, Hy-Vee has been working to build its best-in-class seafood program with increasing expectations and efforts for transparent, socially responsible seafood supply chains.

“Hy-Vee recognizes that responsible seafood is about more than environmental sustainability,” said Jason Pride, vice president of meat and seafood for Hy-Vee. “Transparent supply chains are essential for ensuring that seafood is harvested sustainably, legally and under fair labor conditions. Global seafood supply chains are complex and don’t necessarily provide adequate transparency. This is why Hy-Vee takes a proactive approach to confronting the uncertainty about the journey our seafood takes from the fishing boat to the dinner table.”

For the fourth year in a row, all fresh and frozen seafood as well as seafood used in Hy-Vee’s Nori sushi bars meet its policy for environmental sustainability. Hy-Vee’s private label shelf-stable tuna offerings meet the policy for the third year in a row. Continued compliance is directly attributed to regular data collection, strong relationships with seafood suppliers, and the seafood product pre-screening developed with its sustainable seafood partner, FishWise.

Hy-Vee will continue its efforts in 2021 with the help of FishWise, creating an extensive new due diligence plan to continue its dedication to the Responsible Seafood Program.

 

2020_Hy-Vee_DueDiligence_Graphic

Wild Alaska Crab

 

 

All Alaska crab sold by Hy-Vee is labeled with our Responsible Choice logo because Alaska crab fisheries are some of the best-managed wild fisheries in the world.

In Alaska, crab is king. No other shellfish in the world offers such widespread appeal than Alaska King Crab. Harvested from the icy waters off Alaska, this shellfish is always sweet, succulent and flavorful. It is also nutritious, low in fat and is unmatched for its natural rich flavor and tender texture. The largest and most impressive of all the crabs caught in the world, Alaska King Crab lends itself to a variety of attractive plate presentations from appetizers, chowders and soups to main course entries.

Regal, royal and rich in flavor, Alaska king crabs come from some of the coldest waters and are among the finest of all crustaceans. What’s your favorite way to prepare them? Here is one of ours. #AskForAlaska

SERVES 8
PREP TIME 10 minutes
COOK TIME 10 minutes
INGREDIENTS

3 to 4 pounds Alaska Crab legs (King, Snow or Dungeness), thawed or frozen

Fill large sauté or fry pan to 1/2-inch depth with water; add crab legs and bring to boil; reduce heat, cover and simmer for 8 to 10 minutes for frozen crab or 3 to 4 minutes for thawed crab, until heated-through.  Drain and serve with dipping sauce of choice.

DIRECTIONS

Rouille Sauce:
1/3 cup bottled roasted red peppers
2 cloves minced garlic
2/3 cup low-fat mayonnaise
1 teaspoon lemon juice
1/2 teaspoon red pepper flakes

Combine peppers and garlic in food processor and process until well minced. Pulse in remaining ingredients until well combined.

Basil-Mint Pesto Sauce:
2 cups fresh basil leaves
1-1/2 cups fresh mint leaves
1/2 cup olive oil
3 Tablespoons toasted walnuts
3 cloves garlic
3-1/2 teaspoons lemon juice
1/2 cup grated Parmesan cheese

Combine basil, mint, oil, walnuts, garlic and lemon juice in a food processor; puree until smooth. Add Parmesan and pulse until well combined.

Variation: For a creamier sauce, combine 1/4 cup Basil-Mint Pesto sauce with 1/2 cup low-fat mayonnaise.

Mediterranean Dip:
1 jar (6.5 oz.) artichoke hearts, drained and chopped
1 cup grated Parmesan cheese
1 cup low-fat sour cream
1 cup low-fat mayonnaise
1/4 cup sun-dried tomatoes (dehydrated or drained), chopped
1 can (4 oz.) sliced olives, drained
1/4 cup chopped fresh chives OR 2 Tablespoons sliced green onions

Blend artichoke hearts, Parmesan cheese, sour cream, mayonnaise, sun-dried tomatoes, olives, and chives in bowl.
Variation: Bake at 350ºF until bubbly.

Butter Sauce:
1/2 cup unsalted melted butter
1 Tablespoon lemon juice
3/4 teaspoon garlic salt
1/2 teaspoon dried dill weed
Dash white pepper

Blend ingredients together in a bowl.

Cook’s Tip: Dips can also be prepared up to two days in advance, reheating butter sauce as needed.

Hy-Vee’s Annual Seafood Sale

It’s time for Hy-Vee’s annual crab and seafood sale, a tradition we’ve had for nine years. It’s the absolute best time of the year to pick up some of Alaska’s most prized and sustainable resources. All Wild Alaska crab sold by Hy-Vee is labeled with our Responsible Choice logo because Alaska crab fisheries are some of the best-managed wild fisheries in the world.

 

 

 

 

 

 

 

 

 

 

The tradition in Alaska and the Pacific Northwest is to always serve Wild Caught Alaska Seafood during the Holidays to honor the fishermen and women that risk their lives bringing the bounty of the sea to our tables.

Check out Hy-VeeDeals.com for details about this year’s featured items, which you’ll find in stores on through Hy-Vee Aisles Online grocery shopping service. This year may be different than the past, but we can still find reasons to celebrate. Happy Holidays!

Virtual Dinner Party Menu: Butternut Squash With Shrimp

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.

From Dish On Fish:

Greetings, Seafoodies!

This year we’ve gone virtual in many ways. Business meetings. School. Doctor visits. And we’re totally on board with this year’s virtual twist on the dinner party—sharing recipes with friends and then comparing tasting notes while catching up over a glass of wine! Entertaining sure is different this year, but social distancing doesn’t mean we need to stop sharing food and friendship, right?

This new recipe—Cheesy Butternut Squash Rice Bowl with Shrimp—is our recommendation for your next Virtual Dinner Party! It’s also seriously fun to put together. We are already huge fans of bowls—you could say we are bowled over by them—because they’re an easy way to pack nutrition into a satisfying, balanced meal. This bowl is especially satisfying (and Zoom-genic!) with succulent sautéed shrimp topping a hearty, no-stir butternut squash risotto that’s infused with garlic and herbs.

This recipe features heart-healthy, protein-rich shrimp, which has about 18 grams of protein in a 3-ounce serving and provides 50% of your daily selenium needs. Swapping brown for white rice ups the nutritional profile of this dish.

Ingredient alert: This recipe makes liberal use of grated parmesan. Do not skip! The salty parmesan nicely balances the sweetness of the squash and shrimp.

Here are a few more suggestions that will make your Virtual Dinner Party fun and successful. The week prior, ask someone to choose a wine that can be enjoyed with dinner. The day of, remind the group to have their ingredients prepped and ready to go so everyone is ready to cook. Add a fun element, like getting dressed for dinner or voting on the most unique tablescape! This bowl is so amazing, we’re sure you and your friends will want to make it again and again! We’d love to hear how your Virtual Dinner Party goes!

Cheesy Butternut Squash Rice Bowl

Recipe courtesy of Carrie Walder, MS, RD, Walder Wellness

Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Servings: 2

Ingredients

  • 2 tablespoons olive oil (plus 1 teaspoon for shrimp)
  • 2 cloves garlic, minced
  • 3 cups butternut squash, peeled and cut into 1/2-inch cubes
  • 1 teaspoon rosemary
  • 1 teaspoon dried thyme
  • 1/2 cup uncooked brown rice
  • 1 cup vegetable broth
  • 20 medium-size shrimp (approximately 8 ounces)
  • 1 cup parmesan cheese, freshly grated
  • Salt and pepper, to taste

Instructions

  1. Heat a large saucepan or pot over medium heat. Add olive oil and minced garlic. Sauté for 1 to 2 minutes until garlic starts to brown and become fragrant.
  2. Add cubed butternut squash, rosemary, thyme, salt and pepper to the saucepan. Cook for 3 to 5 minutes, stirring frequently.
  3. Add brown rice and vegetable broth to the saucepan. Stir, bring to a boil, then cover and reduce heat. Allow to simmer for about 25 minutes, or until the liquid has absorbed.
  4. Meanwhile, pat shrimp dry with a paper towel and toss in 1 teaspoon of olive oil. Heat a pan to medium-high and cook shrimp 1 to 2 minutes on each side. To ensure adequate space between each shrimp, you may have to do this in batches. Set cooked shrimp aside in a clean bowl.
  5. Once the butternut squash-rice mixture has absorbed all of the liquid, stir in the freshly grated parmesan. Adjust seasonings to taste.
  6. Serve butternut squash rice into bowls and top with sautéed shrimp. Enjoy hot!

Oyster Stuffing For Your Thanksgiving Spread

Oyster Stuffing

White bowl filled with bread cubes, chopped cooked bacon, sliced celery, and oysters

New Englanders are on to something special. Adding oysters to Thanksgiving stuffing gives it an extra depth of flavor. It’s not strong or overpowering, just a nice background note.

Ingredients

Quantity Ingredient
1 lbs. Hy-Vee bacon, cut into 1/2-inch pieces
2 medium onions, finely chopped
1 ½ c. chopped celery
1 tbsp. finely chopped fresh sage or 2 tsp dried sage, crumbled
½ tsp. Hy-Vee salt
¼ tsp. Hy-Vee black pepper
2 (12 oz each) bags Pepperidge Farm stuffing
½ c. Hy-Vee unsalted butter, melted
2 (8 oz each) cans Chicken of the Sea oysters, drained
3 Hy-Vee large eggs, lightly beaten
1 ½ c. Hy-Vee chicken broth, plus additional if needed

Directions

  1. Preheat oven to 325 degrees. Butter a 3- to 3-1/2-quart shallow baking dish.
  2. In a large skillet, cook bacon pieces over medium heat, stirring occasionally, until crisp, about 10 minutes. Transfer bacon to paper towels to drain, reserving drippings in skillet.
  3. Add onions, celery, sage, salt and pepper in drippings in skillet over medium heat, stirring occasionally, until vegetables soften, 8 to 10 minutes. Transfer vegetables to a large bowl. Stir in stuffing, cooked bacon pieces, butter, oysters and eggs.
  4. Add chicken broth to stuffing mixture. Add additional broth, as necessary, if stuffing seems dry. Transfer to prepared dish.
  5. Bake stuffing, covered, 30 minutes. Uncover and continue to bake until browned, about 30 minutes more.