Seafood Swap

Have you considered a Seafood Swap on some of your favorite foods? Summer is a great time to use seafood swaps in burgers, tacos, pizzas, pastas, skewers, salads and more! Bonus: It’s good for our health and the planet’s health.

The Seafood Nutrition Partnership staff have always liked to experiment in the kitchen and try out new recipes, and we’re here to share some of our learnings. This is a great time to learn how to swap different ingredients into favorite dishes or even try a new recipe. Below, we’ll talk about ideas for swapping seafood into your family’s favorite foods, talk about how different species of seafood can be swapped into dishes, and also share some tips on how we are creatively using items from our pantry to make recipes work when we don’t have all the correct ingredients on hand.

Also, check out our blog post about using canned or frozen seafood and another about our favorite comfort foods with seafood.

Seafood Swaps

Seafood works for all of your family’s favorite foods – even comfort foods! Think fish and shellfish when making burgers, tacos, pizza, salad, sandwiches, and more!

Tacos: This is arguably the easiest place to add seafood. Any fish as well as shrimp, lobster and scallops are all perfect vehicles for taco seasoning. Here are a couple of our favorite recipes (and we have dozens of variations):

 

Burgers: There are several types of seafood-based burgers available at grocery stores across the country, including salmon, Alaska pollock, shrimp and mahi mahi. But, you can also make them at home! Any “cake” recipe – think crab cakes – can be sized up for a full-size burger or just make mini sliders!

 

 

Pizza: Though we’re a nutrition organization, we strongly believe there is a place in everyone’s diet for pizza! Seafood makes for a great pizza topper. Try some of our favorite combos:

 

What Seafood Should I Buy?

In our Ultimate Guide to Buying Seafood and Ultimate Guide to Cooking Seafood, we share a lot of information about utilizing different species of seafood, as well as offer tips to make the most of what you can find at the grocery store. This includes lists of fish that have similar qualities such as taste profiles and cooking techniques.

If you’re looking for:

  • A light, delicate fish. Choose a lean fish, such as barramundi, sea bass, cod, flounder, grouper, haddock, halibut, mahi mahi, perch, pollock, red snapper, rockfish, sole or yellowfin tuna. For shellfish, shrimp, crab and lobster are light and lean.
  • For a richer taste. Choose a fattier fish usually with darker flesh, such as herring, mackerel, salmon, sardines, swordfish, trout or albacore tuna. Several shellfish varieties fit in this rich category and offer delicious briny flavor, such as clams, mussels and oysters.

In terms of cooking style, if you want to:

  • Grill: Many fish stand up to the heat, and it can bring out a delicious smoky flavor. Pick a variety that is firmer in texture, such as catfish, mahi mahi, salmon, scallops, shrimp, snapper, swordfish or tuna. Many fish also are great on grilled skewers!
  • Steam or poach: Try lean fish – mild-flavored with tender, white or pale flesh – such as sea bass, cod, flounder, grouper, haddock, halibut or pollock.
  • Broil or bake: Try a medium-fat fish, such as bluefish, catfish, salmon or swordfish.
  • Eat it without having to cook it: Choose a precooked fish that’s frozen (so you just have to warm it up), or opt for canned tuna, salmon, sardines or crab.

White fish is generally the best example of these “species swaps.” White fish is simply a mild-flavored, often slightly-sweet fish, which can be interchangeable in recipes. These include wild Alaska pollock, bass, cod, grouper, haddock and halibut. There are also some thinner fillets of white fish, which can be used in these recipes but keep in mind they cook much faster, including flounder, perch and sole. Learn all about these white fish options in this blog post.

To sum it up: Let availability and freshness be your guides. It’s easy to substitute one fish for another in a recipe. Also, keep in mind the frozen and canned sections offer the same health benefits and often a wider variety to choose from.

Recipe Ingredients on Hand

If you’re not be able to find all the ingredients to try out a specific recipe and we’re here to offer some easy swaps for some popular ingredients. Some general tips:

  • Fruits and vegetables can swap in recipes. For example, if you want to make this Smoked Salmon and Kale Frittata recipe that calls for kale, try spinach or even frozen spinach, just make sure you wring out excess liquid. Keep in mind for baking, the liquid in a recipe can throw off the end texture or the baking time.
  • Acidic liquid ingredients such as lemon juice and vinegar can be swapped, just keep in mind the end flavor profile. It’s a great time to use those random bottles of vinegar at the back of your pantry!
  • We always recommend using a lot of herbs and spices for flavoring, and only add salt if needed. Experiment with different flavor combos using those dried herbs you bought for a specific recipe months ago. We’ve been playing around with different spices in our tuna and salmon salads and found curry is amazing paired in this staple! (Try this recipe.)

Here are some tips to use ingredients you have on hand for cooking fish dishes:

Recipe calls for: Try swapping:
Buttermilk Yogurt, or milk with a small amount of lemon juice or vinegar added
Bread crumbs Rolled oats, crushed cereal, or crushed crackers
Cream (half and half) For one cup, 7/8 cup milk plus 1 Tbsp. butter
Cream (heavy) For one cup, 3/4 cup milk plus 1/3 cup butter
Cream cheese pureed cottage cheese
Garlic (clove) One clove of garlic = 1/8 tsp. garlic powder
Herbs (fresh) 1 Tbsp. chopped fresh = 1 tsp. dried herbs
Lemon zest Approximately double the quantity of lemon juice
Mayonnaise Avocado, plain Greek yogurt, sour cream
Sour cream plain Greek yogurt
Wine Broth, fruit juice mixed with a splash of vinegar

Social Responsibility Deep Dive Survey Project

Have you ever caught yourself eating a perfectly seared tuna steak or a handful of pineapple-coconut shrimp skewers and wondered about the fishermen who caught them or the farmer who raised them? If so, you’re not alone.

At Hy-Vee, we believe our success is grounded in the principle of always doing the right thing when it comes to our customers, our employees, our suppliers and our communities. That’s why we’re committed to having a comprehensive seafood program focused on both environmental sustainability and human and labor rights – exemplified through our Seafood Procurement Policy. We also believe that strong, trusted supplier partnerships built on a model of continuous improvement and collaboration are key to sustained, long-term success.

A New Project:

Together with our sustainable seafood consultant, FishWise, Hy-Vee took a detailed look at the human and labor rights protections that three of our most valued private label seafood suppliers —Mazzetta Company, LLC., Eastern Fish Co., and Beaver Street Fisheries — have embedded into their operations. Our goals were to 1) reinforce Hy-Vee’s commitment to worker protections and best practices, 2) collect data on current policies, practices, and/or procedures in place at each company, and 3) identify future actions that could be taken to support social responsibility improvements.

When describing why Hy-Vee invested in this project, Jason Pride, vice president of meat and seafood operations, said:

“It’s important to have partnerships that are built on trust, transparency, reliability, and data. Our suppliers know we’re committed to meeting customer demand for sustainably and responsibly caught seafood. We are always looking for opportunities to support continuous improvement efforts.” 

The Process:

The 25 question survey was developed in consultation with publicly available guidance and best practices from human and labor rights organizations from around the world (to learn more visit RISE – the Roadmap for Improving Seafood Ethics). Each supplier completed the survey on time, and the results were analyzed by FishWise and shared directly with the team at Hy-Vee. We then held hour-long phone calls with each supplier to go over the results and highlight their strengths, opportunities for improvement, and some specific resources and tools to support them in those efforts.

We were encouraged by our supplier’s responses and by the policies and practices they already have in place to protect workers, such as strong human and labor rights codes of conduct, regular human rights risk assessments and social audits, and worker grievance mechanisms.

Moving forward we will continue to support these suppliers in their efforts and will look for opportunities to conduct similar projects in the future. Hy-Vee’s aim is to ensure our supplier partners share our commitment to do the right thing and that our customers can be proud of the seafood they purchase. We believe that the best way to do that is to invest in moving the industry forward – together.

Tips For Grilling Seafood

The month of June heralds the full return of my favorite culinary tool: the outdoor grill. The smoky charm of being cooked over a live fires flatters skin-on trout fillets; super fresh sides of bluefish; and whole, oily, omega-3 rich mackerel alike.

But the fragile texture of fish fillets and the misconception that fish skin sticks to the grates, make the prospect of grilling fish intimidating. But I’ve got an easy answer to both concerns:  use the indirect grilling method for cooking all types of seafood. This technique employs two different cooking areas on the grill; one directly above the high heat of hot coals and the other sitting opposite the coals, where indirect heat gently cooks the fish to completion.

To set up a charcoal grill for indirect grilling, use a coal chimney to light the charcoal and when hot coals are ready, place all of them on one side of the kettle. Arrange well-seasoned fish fillets, skin-side down on the grill directly over these hot coals so they lay, head-to-tail, parallel to the grates.

Sear the fillets over the high heat for two minutes. Then rotate the grill grate 180 degrees, so the fish sits on the side of the grill away from the hot coals. Cover the grill, and finish cooking the fillets via indirect heat, which will take another 8-10 minutes (the general rule being 10 minutes total cooking time per inch of thickness.)

For gas grills, simply preheat both sides of the grill on high. Lay the fish on the grates on one side of the grill and cook for two minutes. Turn off the burner under the fish, but keep the burners opposite the fish fired up, cover the grill, and finish cooking.

This method also works well for smaller, whole fish. You do need to flip the fish over before rotating the grill grate away from the hots coals and cover the grill to cook it completely.

This technique helps cooks get more healthy seafood on the table more often. Please take the Seafood Nutrition Partnership’s Pledge to Eat #Seafood2xWk as a positive commitment to eat the USDA’s recommendation of eating two servings of seafood per week. To take the pledge, go to www.seafoodnutrition.org/pledge.

Grilled Skin-on Fish Fillets with Marinated Citrus Salad
This recipe works well with all types of fish fillets including Alaskan pollock, barramundi, John Dory, red snapper, salmon and trout.

Ingredients

  • 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 tablespoons extra-virgin olive oil
  • 2 teaspoons good red wine vinegar

Directions

  • Combine orange and lemon segments, chile, shallot, and salt to taste in a colander. Let mixture sit while you cook the fish.
  • 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.
  • 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

Summertime Salmon Burgers

Grilling season is in full swing. Pick up some delicious salmon burgers at your local Hy-Vee seafood counter!

Grill burgers for 10 to 12 minutes or until internal temperature of burgers reaches 145 degrees, turning once halfway through.

Pair your burgers with bakery-fresh buns and serve with fresh toppings such as tomato, lettuce, onion or salsa. Enjoy!

 

Shrimp Skewers On The Grill

June is here and it’s time to grill seafood! Hy-Vee is featuring a wide variety of shrimp skewers this month — raw, cooked, flavored and so many more options for you to try and enjoy. We’re proud to feature Wild American USA Gold Shrimp, available to you right here in the Midwest.

Since Paul Piazza began selling fresh seafood from New Orleans’ famous French Market 120 years ago, the fourth-generation family-owned and operated business has been driven by passion and commitment to supplying the country with the freshest, best-tasting and highest quality Wild Caught Gulf Shrimp that the nutrient-rich in-shore waters of Louisiana and the Gulf of Mexico have to offer.

Paul Piazza and Son is headquartered in New Orleans, Louisiana. Premium Gulf of Mexico Domestic Shrimp is its only business. It is one of the largest processors in the domestic industry and has the capacity to offer over 25 million pounds of Gulf Domestic Shrimp from its state-of-the-art USDC plants in Louisiana and Texas.

Stop in your local Hy-Vee today and talk with your seafood team. They’ll be happy to offer suggestions and tips to make your shrimp grilling experience easy and delicious.

 

Dish On Fish: Smoked Trout Dip

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:

Need a nosh to get you through to dinnertime? Or an impressive snack to show off during the Zoom Happy Hour? You’ll flip for our new Smoked Trout Dip, a simple, savory, and satisfying treat that is also good for you. Easy to make, easy to store and easy to eat – think of this trout dip recipe as snack time made simple!

Seafood dips go perfectly with raw veggies, crackers, or pita. We’ve tested this theory with our other original dips – the salmon dipshrimp dip, and crab dip. All tasty ways to get your seafood servings in, especially if you’re looking for some healthy snacks.

So, let’s talk about smoked trout for a moment because it might not be on your standard grocery list. You may be surprised to discover that trout is in the salmon family, can be freshwater or saltwater, and has been cured. The result is a buttery, smoky, flaky product. It will come in a tin, pouch, or vacuum packed, making it another pantry- or fridge-stable seafood product that’s great to have on hand to top a salad or use in a dip.

A serving of smoked trout (about 4 oz.) provides a healthy dose of protein and vitamin D in a 100-calorie package. Plus, it is a tasty way to get part of your It’s a great way to boost protein at snack time. And, it’s a tasty way to get part of your 2-3 weekly servings of the Dietary Guidelines for Americans seafood recommendation.

One last thought – if there is any schmear leftover – treat yourself to Smoked Trout Dip on a bagel/toast tomorrow morning. Game changer! Enjoy!

 

Wild Alaska Salmon Season

Hy-Vee Responsible Choice wild salmon, caught from Alaska’s Copper River, is arriving in Hy-Vee stores after the fresh wild season opened on May 14 in the midst of the COVID-19 pandemic.

The consumer demand for this product has grown each year with foodies who shop at Hy-Vee eagerly waiting for the first salmon to arrive in their local store. The pure, pristine environment of the Copper River helps create an omega-3 powerhouse. Copper River salmon begin their journey 300 miles downstream at the mouth of the Copper River, then make the long trek up through fast currents and unspoiled glacial-fed waters to reach their spawning grounds. This trek requires the salmon to store extra energy in the form of fat. The one-of-a-kind flavor and texture generated from this fat makes any seafood lover’s mouth water. It is truly some of the highest prized salmon in the world.

The Copper River takes its name from the rich copper deposits found along its banks. This massive body of water has 13 major tributaries, is 1 mile wide and runs at 7 miles per hour. The Copper River is the 10th-largest river in the United States, and is home to some of the finest, well-managed salmon stocks in the world. Alaska’s successful management practices are considered a model of sustainability for the rest of the world. The Alaska Department of Fish and Game monitors fish populations at several points along the Copper River and counts salmon heading up the river to ensure that an adequate number migrate to spawning grounds to reproduce each year. Policies like this have helped Alaska maintain one of the world’s most abundant sources of delicious wild seafood for generations to come. This is why we proudly place our Hy-Vee Responsible Choice label on wild Alaska salmon.

Hy-Vee’s Responsible Choice Shrimp: Supporting Sustainable, Traceable Seafood

The average American ate almost 5 pounds of shrimp in 2018 alone. That’s almost twice as much as our next favorite seafood—salmon. It’s no wonder the U.S. created National Shrimp Day to celebrate one of our all-time favorite seafoods!

Unfortunately, imported shrimp has been linked to a number of harmful environmental and socially irresponsible farming practices that can happen when rules and regulations aren’t enforced well. The good news is Hy-Vee works behind the scenes with sustainable seafood consultant (FishWise) and our seafood suppliers to understand these risks first-hand and deter bad practices before they reach Hy-Vee’s supply chains.

One way to do this is through strict environmental sourcing criteria that ensures Hy-Vee only purchases shrimp (both wild and farmed) from reputable suppliers. Hy-Vee and FishWise work closely with seafood suppliers each year to collect data about where our seafood was caught or farmed to determine what can be labeled ‘Responsible Choice’. But the work doesn’t stop there!

Verification in Action

Hy-Vee is committed to procuring shrimp from legal, traceable sources which is why we do our due diligence to ensure our Responsible Choice shrimp is both sustainable and traceable from the farm to your plate.

Earlier this year, Hy-Vee partnered with Beaver Street Fisheries to dive deeper into a shrimp supply chain. By working collaboratively with seafood suppliers Hy-Vee is able to verify where, how, and by who shrimp was harvested, processed, and delivered.

Though the U.S. government has its own regulatory measures in place for deterring illegally imported products, such as the Seafood Import Monitoring Program (SIMP), by exercising our own due diligence, Hy-Vee ensures our suppliers are set up to meet these regulations and reduce risk of fraudulent activities along the supply chain.

What is SIMP?

The Seafood Import Monitoring Program (SIMP) is aimed at preventing illegally harvested products, including shrimp, from entering the U.S. SIMP requires importing companies to maintain traceability documentation from their supply chains beginning at the point of harvest. Companies with effective traceability and/or who regularly communicate with their supply chains are more likely to comply with SIMP.

Beaver Street Fisheries has industry leading sustainability practices and partnerships in place, which sets them up for success when it comes to meeting traceability requirements and expectations. Soon after kicking off our project, Beaver Street Fisheries was able to share complete traceability records documenting the journey one of Hy-Vee’s shrimp products took from a farm in India all the way to our distribution warehouse in Iowa. The paperwork Beaver Street Fisheries shared included critical information about when the shrimp was harvested, shrimp farm certifications, how and where the shrimp was processed, and transportation of the product. Every detail aligned with SIMP and Hy-Vee’s best-in-class Seafood Procurement Policy. Beaver Street Fisheries’ willingness to work together with Hy-Vee and FishWise on traceability and sustainability verification, and its ability to provide information efficiently makes Beaver Street Fisheries stand out from the crowd.

“Hy-Vee has always been a great partner to Beaver Street Fisheries, and our BSF team appreciates the opportunity to work with Hy-Vee and FishWise on this project, as we all share a common commitment to responsible sourcing and sustainable seafood. Traceability is the backbone for a controlled supply chain, and with today’s growing list of requirements at each step of the process, our BSF team takes great pride in collaborating with our supply chain partners to embrace these requirements, which support the ever-growing need for responsible seafood.” – Casey Marion, Beaver Street Fisheries

Fish Tacos with Mango-Avocado Salsa

Happy Cinco de Mayo!

These quick and easy 20-minute fish tacos are the perfect addition for your Taco Tuesday + Cinco de Mayo crossover event.

 

 

ingredients

1 mango, peeled, pitted, and cubed
1 avocado, firm-ripe , peeled, pitted, and cubed
¼ c. red onion, finely chopped
2 tbsp. fresh cilantro, chopped
2 tbsp. fresh lime juice
1 tsp. Hy-Vee kosher sea salt, divided
1 lbs. tilapia fillets
½ tsp. Hy-Vee garlic powder
½ tsp. Hy-Vee ground cumin
½ tsp. Hy-Vee cayenne pepper
1 tbsp. Gustare Vita olive oil
4 (8-inch each) Hy-Vee flour tortillas

Directions

  1. Place mango, avocado, onion, cilantro, lime juice, and 1/2 teaspoon salt in a medium bowl; toss gently. Cover and refrigerate.

  2. Pat fish dry with paper towels. Combine remaining 1/2 teaspoon salt, garlic powder, cumin, and cayenne pepper; rub mixture on fish.

  3. Heat oil in a large skillet over medium heat. Cook fish in hot oil for 5 minutes or until fish easily flakes with a fork (145 degrees), turning once.

  4. Fill tortillas with fish and salsa.

Dish On Fish: Maple Walnut-Crusted Halibut

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:

While we are always interested in eating a delicious seafood dinner, spending a lot of time in the kitchen cooking and cleaning is not always appealing. That’s why this Maple Walnut-Crusted Sheet Pan Halibut is a seafood mealtime must—it takes just minutes to make and cooks in one pan!

Halibut is a “meaty” white fish that can handle some heat! Whether grilling it or popping it in the oven (at 400 degrees for this recipe), you’ll love how well this sumptuous fish holds up to the heat. In this recipe, the crunch of the walnuts pairs deliciously with a little sweetness (thanks to maple syrup), which is why we absolutely love this dish. If you’ve eaten halibut in a restaurant but have yet to try it at home, we’re challenging you to add this amazing recipe to your repertoire—it’s a great fish dish to start with!

The first order of business is selecting the halibut. Ask your fishmonger for the freshest pieces or opt for frozen and defrost in your fridge. Frozen halibut is a great option to have on hand when it comes to weekly menu planning and meal prepping.

Not only is halibut delicious, it provides a boatload of healthful nutrients, like muscle-building protein, immune-boosting selenium and heart-healthy omega-3s. Eating fish regularly has been shown to help improve cholesterol, manage weight and boost brain and heart health.

This recipe is one of our personal favorites, as the combination of sweet maple syrup and walnut crunch adds a flavorful texture to this nutrient-filled dish.

Maple Walnut-Crusted Sheet Pan Halibut

Ingredients
  • 1 lb halibut skin removed
  • 1 1/2 cups walnuts finely chopped
  • 1 tbsp lemon zest
  • 1 tbsp maple syrup
  • 1 tsp dried dill
  • 1/4 cup Dijon mustard
  • 2 cups sweet potatoes thinly sliced
  • 1 bunch asparagus spears 6 – 8 spears per serving, ends trimmed
  • 1 tbsp olive oil extra virgin
  • 2 lemons sliced
Instructions

1. Heat oven to 400°F.Line a sheet pan with foil and either spray it lightly with cooking spray or brush with olive oil.
2. Trim tough ends from asparagus. Toss with a teaspoon of olive oil.
3. Peel and slice sweet potatoes very thinly (1/8th inch). Toss with 2 tsp. olive oil. Sprinkle with salt and pepper.
4. Chop walnuts, transfer to a small bowl and combine with lemon zest, maple syrup and dill.
5. Remove skin from halibut pieces, spread opposite sides of each with 1 tablespoon Dijon mustard. Press walnut mixture on top.
6. Arrange asparagus and sweet potatoes on baking sheet and top with halibut.
7. Bake at 400°F for 10 minutes. Let stand for 5-7 minutes. Serve.