Dish On Fish: Simple Tuna Croquettes

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:

Bonjour, seafoodies!

Hailing from France, croquettes may sound fancy, but our Tuna Croquettes come together in just over 30 minutes! Full of healthy tuna and loaded with flavor, these patties are great for a snack, light meal or even a party.

We love tuna because it is convenient and full of essential nutrients, like protein, B vitamins, selenium and, of course, omega-3s. Omega-3 fatty acids like DHA and EPA lower chronic inflammation in the body, which helps to boost immunity and heart and brain health. In order to meet omega-3 needs, the Dietary Guidelines for Americans recommends eating seafood 2-3 times each week.

Keep some pantry-perfect tuna (either pouched or canned) on hand to whip these up anytime. We added a lemon-pepper dipping sauce for a fresh zing to accompany this tuna recipe. So, let’s make some delicious tuna croquettes. Ooh-la-la!

Tip: Our Tuna Croquettes can be made ahead and kept in the fridge for up to 3 hours before cooking.

Tuna Croquettes with Lemon-Caper Sauce

Prep time: 10 minutes
Refrigeration time: 15 minutes
Cook time: 10 minutes
Total time: 35 minutes

Servings: 4

Suggested cooking tools: parchment paper, foil, plate or baking pan, sauté pan, 1 medium mixing bowl, 2 small mixing bowls, whisk, cutting board, knife, spatula

Ingredients – Tuna Croquettes

  • ½ cup whole-wheat or all-purpose flour (use gluten-free flour to make GF croquettes)
  • 1 cup panko, divided in half (use gluten-free panko to make GF croquettes)
  • 1 tsp Old Bay seasoning or paprika
  • ½ tsp kosher salt
  • ½ tsp ground black pepper
  • 2 large eggs, beaten
  • 2-3 tsp lemon juice, freshly squeezed
  • 2 tsp Dijon mustard
  • 2 (5-oz) pouches or cans albacore tuna, drained well and flaked with a fork
  • 2 green onions or scallions, finely chopped
  • Optional: ¼ cup frozen sweet peas, thawed

Ingredients – Lemon-Caper Sauce

  • ½ cup plain nonfat Greek yogurt
  • 2 Tbsp. mayonnaise
  • 1 Tbsp. lemon juice
  • 3-4 tsp. capers, drained
  • 2 garlic cloves, minced
  • 1-2 Tbsp. olive oil

Instructions

  1. In medium bowl, mix the first 8 ingredients listed (flour through mustard, including ½ cup of the panko). Add tuna, green onions and sweet peas (if using); mix well to combine. Divide mixture into 8 oval or round croquette patties and set on plate (or baking pan) lined with parchment paper. Cover plate with foil and refrigerate for at least 15 minutes. Note: can make patties ahead of time and refrigerate them for up to 3 hours.
  2. While croquette patties chill in the fridge, make lemon-caper sauce by mixing remaining ingredients yogurt through garlic – but not the olive oil – in a small bowl; whisk until combined. If sauce needs thinning, add more lemon juice.
  3. Remove croquette patties from fridge. Heat olive oil in sauté pan over medium heat. While oil is heating, put remaining ½ cup panko into a small mixing bowl and coat all sides of each croquette with the panko.
  4. Place croquette patties in sauté pan and cook 3-4 minutes per side, or until golden brown. (Can cook the patties in batches, if necessary.) Allow croquettes to cool for 2-3 minutes before serving. Top with the lemon-caper sauce.

Suggested accompaniments: mixed greens or baby arugula plus halved cherry tomatoes.

Shrimp & Broccoli Pasta

This one’s for our Little Seafoodies. Pasta is comfort food, and shells with creamy Alfredo sauce is kinda like mac and cheese. A study showed that tweaking a familiar food—in this case, adding shrimp—may get kids to try something new.

Shrimp & Broccoli Pasta

Total Time: 25 minutes
Serves 4

½ (16-oz.) box Hy-Vee dry small shell macaroni
1 (0.5-lb.) container Hy-Vee Short Cuts broccoli florets, cut into bite-size pieces
1 Tbsp. Gustare Vita olive oil
2 cloves garlic, minced
12 oz. Hy-Vee EZ Peel frozen raw shrimp (51-60 ct.), thawed and shelled Hy-Vee salt and black pepper
1 (12.5-oz.) jar Gustare Vita Alfredo sauce
¼ cup Hy-Vee grated Parmesan cheese
1 cup Hy-Vee sweet grape tomatoes, halved
Lemon wedges, for serving

1. COOK pasta according to package directions, adding broccoli during the last 5 minutes of cooking time. Drain, reserving pasta water. Cover pasta and broccoli and keep warm.
2. HEAT oil in a 10-in. skillet over medium heat. Add garlic; cook for 30 seconds or until fragrant. Add shrimp; sprinkle with salt and pepper. Cook for 5 minutes or until shrimp are opaque.
3. STIR in Alfredo sauce and ¼ cup Parmesan cheese. Add pasta-broccoli mixture and cherry tomatoes. Cook until mixture is heated through and tomatoes have softened. Thin sauce with reserved pasta water, if desired. Serve with lemon wedges.

Per serving: 630 calories, 21 g fat, 3 g saturated fat, 0 g trans fat, 180 mg cholesterol, 580 mg sodium, 54 g carbohydrates, 4 g fiber, 10 g sugar (0 g added sugar), 29 g protein. Daily Values: Vitamin D 0%, Calcium 15%, Iron 30%, Potassium 8%

 

Trust But Verify: Hy-Vee Deepens Relationships with Suppliers on Sustainable Tuna Commitments

Providing customers with sustainable seafood has long been a priority of Hy-Vee, rooted in a commitment to protect ocean resources. Our Seafood Procurement Policy goes beyond the traditional idea of environmental sustainability, including commitments aimed at improving traceability and social responsibility in seafood supply chains. Most recently, we expanded our policy to include best practices for at-sea transshipment of tuna.

Since adding at-sea transshipment, Hy-Vee has been hard at work putting the policy into practice. First, we expanded our annual vendor survey, from where our seafoods are harvested, to include questions about the occurrence of at-sea transshipment in tuna supply chains. After understanding where transshipment is taking place, Hy-Vee takes a deeper dive into a tuna supply chain to confirm the accuracy of reported seafood data and to ensure compliance with our Seafood Procurement Policy.

To put this verification into practice, Hy-Vee partnered with Chicken of the Sea and sustainability advisor FishWise, to track a canned tuna product from harvest to Hy-Vee’s shelves. To better understand Chicken of the Sea’s efforts and ability to meet our at-sea transshipment policy, we looked at the supply chain documentation available for key topics:

  • Electronic monitoring and observer coverage
  • Legality of at-sea transshipment events via supporting documentation referencing authorization to transship in high seas waters
  • Worker protections, including vessel and crew safety, on vessels associated with transshipment events

Best practices for monitoring at-sea transshipment, and reducing its associated risks, include understanding where it happens, how it is reported, and who observes the event. Chicken of the Sea provided detailed harvest-level information demonstrating that they prioritize purchasing tuna from fishing vessels with legal government registrations and electronic reporting procedures. Catch documentation also shows observer coverage for all transshipment events and include information about when and where the activity was taking place, adding confidence around the legality of the transshipment event.

Thai Union, owner and operator of Chicken of the Sea, provides publicly available information regarding its vessel code of conduct in support of human rights and worker protections. Through this deep dive, Chicken of the Sea shared additional assurance that the company purchased tuna from fishing vessels that adhere to those standards – specifically regarding worker time spent at sea – through records of fishing trip dates.

Hy-Vee has strong relationships with its seafood suppliers grounded in collaboration and trust. Relationships that are made stronger by working together to ensure sustainable, transparent supply chains. Chicken of the Sea’s dedication to support traceable and legal seafood through its numerous tuna policies and commitments made them an ideal supplier to work with. Chicken of the Sea’s ability to meet the best practices laid out in Hy-Vee’s policy demonstrates the progress that’s been made on tuna sustainability and sets a precedent for other tuna suppliers to follow suit.

Go-Fish Tacos

The Go-Fish tacos are a fun food that your little Seafoodies can help prep for a family meal. A recent study of fifth grade students suggests that kids who help prep meals tend to eat—and actually enjoy—healthier foods.

Go-Fish Tacos

Total Time: 30 minutes
Serves 4 (2 tacos each)

Hy-Vee nonstick cooking spray
1 cup Hy-Vee panko crumbs
2 Tbsp. Hy-Vee 25%-reduced sodium taco seasoning mix
½ cup Hy-Vee all-purpose flour
2 Hy-Vee large eggs, beaten
1 lb. cod, flounder or tilapia fillets, cut into 1-in. strips
1 cup frozen mango or pineapple chunks, chopped
¾ cup Hy-Vee Short Cuts chopped tricolor bell peppers
¼ cup chopped red onion
2 Tbsp. finely chopped fresh cilantro
½ tsp. lime zest
1 Tbsp. lime juice Hy-Vee salt, to taste
2 cups Hy-Vee shredded iceberg lettuce
8 Hy-Vee fajita-size flour tortillas
Avocado slices, for serving

1. PREHEAT oven to 400°F. Spray a rimmed baking pan with nonstick spray; set aside.
2. COMBINE bread crumbs and taco seasoning mix in a shallow bowl. Place flour and eggs in separate shallow bowls.
Dip fish in flour to coat both sides; shake off excess. Dip in egg, then in crumb mixture. Place on prepared pan. Bake for 12 to 15 minutes or until fish flakes with a fork (145°F), turning once.
3. MEANWHILE, for salsa, combine mango, peppers, red onion and lime zest and juice. Season to taste with salt.
4. DIVIDE lettuce among tortillas; add fish. Top with mango salsa and avocado slices.

Per serving: 450 calories, 8 g fat, 3 g saturated fat, 0 g trans fat, 105 mg cholesterol, 680 mg sodium, 60 g carbohydrates, 2 g fiber, 8 g sugar (0 g added sugar), 34 g protein. Daily Values: Vitamin D 20%, Calcium 10%, Iron 20%, Potassium 15%

 

 

 

Dish On Fish: Celebrate Mardi Gras

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:

From the colorful beads to the lively music and unique culture, there’s nothing quite like Mardi Gras and the spirit of New Orleans. And when seafood is added to the mix, we are all about that Cajun flavor!

One of the biggest celebrations of culture in NOLA is the cuisine. Thanks to global influences over the years, New Orleans-style food is known for its bold flavors and unique ingredients. This is particularly true when it comes to their Cajun seafood recipes. New Orleans’s location near the coast, has made it a perfect outlet to incorporate some of the most flavorful and nutritious seafood species into their recipes. From Shrimp Po Boys to iconic Low Country Boils, there’s a simple sophistication to each of their prized dishes. This style of food is so popular and has been known to attract visitors from all over the world that just wants a taste of the creole culture.

If you can’t make it to New Orleans this month, bring some Mardi Gras hoopla to your own house with these wonderful Cajun seafood recipes. We’ve got a roundup of New Orleans-inspired, Cajun-style recipes you are going to love.

Cajun Shrimp with Pesto Zoodles

Shrimp is a staple in New Orleans! Enjoy this Cajun flavored dish with a healthy helping of zucchini noodles for a weeknight treat. Get the recipe here.

 

 

Cajun Shrimp Pasta

Take this traditional Cajun seafood recipe up a notch by embracing the flavorful protein of shrimp with perfectly cooked pasta! This flavor combination will have you feeling completely satisfied! Get the recipe here.

 

 

Low Country Boil

Low Country Boils aren’t just for summer! A NOLA staple, this feed-a-crowd favorite is loaded with seafood; but comes together in a snap for a satisfying meal to be shared. Get the recipe here.

 

 

The Seafood Po’ Boy

Saving the best straight-from-the-bayou staple for last! One of Mardi Gras’ signature dishes is the iconic Po’ Boy. Loaded with ingredients like fried shrimp, signature sauce and toppings, you’ll wonder how you ever had a sandwich any other way! Get the recipe here.

Riverence Steelhead Trout

Hy-Vee introduced Riverence Steelhead Trout in stores this month.

There’s more to Riverence Steelhead than great taste and texture. Rated as a Monterey Bay Seafood Watch “Best Choice” green option, these fish are respectfully raised from their own eggs alongside Idaho’s Snake River. Riverence is focused on protecting wild salmon and trout through responsible aquaculture, and being good stewards of the environment.

From the Riverence site: “We’re focused on protecting wild salmon and trout through responsible aquaculture, and being good stewards of the environment. Our job: to take good care of the resources we have, to do more with less, and to provide a safe, premium food source that will serve humanity for generations to come.”

Learn more about Riverence Steelhead Trout, straight from Rocky Mountain spring water that flows into the Idaho Spring River. Now available at your local Hy-Vee.

 

Dish On Fish: Perfect Seafood Recipes For Lunches

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:

We get it. Time is short, deadlines are looming and hunger has officially struck. If you don’t have time for a leisurely lunch during the day—but don’t want a boring brown bag (who does?)—try our easy and delicious seafood lunches that you can prep and pack in minutes.

Seafood for lunch? You bet. Not only is it an easy way to get in one of your 2-3 seafood meals each week, but seafood is loaded with healthy fats like omega-3s and protein. The omega-3s in seafood—DHA, and EPA—are important for many reasons, including boosting brain health and focus. Plus, seafood is a complete protein, to help keep your energy up throughout the day and prevent that post-lunch slump.

These lunches are packed with heart-healthy omega-3s and protein, which will help keep your energy up and prevent that post-lunch slump. In fact, these lunches are so delectable that you’ll be watching the clock all morning.

We are going to share an a-mazing Avocado Tuna Salad plus some other fun variations on seafood lunches.  These lunches are so delectable that you’ll be watching the clock all morning, eagerly awaiting your lunch break. Between the blend of flavors and fish options, you’ll never be bored with your brown bag lunch again. These dishes will also help you reach your goal of two seafood servings a week, to meet seafood recommendations.

Blackened Shrimp

Nothing compliments the taste of fresh shrimp, like mixing flavorful spices and herbs (to give it a real kick). This blackened shrimp is not only a great option for lunch, you’ll also turn to it all year as an easy (multi-day) meal prep option. Blackened shrimp is perfectly incorporated into a variety of different dishes throughout the week—like shrimp tacos! Get the recipe here.

 

Avocado Tuna Salad

No to-go lunch list is complete without tuna salad. However, this twist on the traditional dish is both tasty and creamy, you’ll be wondering how you ever made it any other way. Get the recipe here.

 

 

Easy Egg Crab Muffins

Egg bites have become the latest brunch craze, perhaps thanks to their flavor and the easy-to-eat shape. Unlike the ones you may have seen before, we promise you won’t find these egg crab muffin bites at any corner shop! Get the recipe here.

 

 

 

Verlasso Salmon

Verlasso has been a leader in sustainable practices for nearly a decade — which makes them a perfect partner for Hy-Vee, ranked #2 by Greenpeace. Verlasso works closely with local communities to reduce environmental impact with proven innovative sustainable farming techniques. Verlasso is pioneering new traditions in harmonious aquaculture and is a truly trusted source for sustainable quality salmon.

Verlasso salmon is featured at your Hy-Vee seafood counter this week!

 

 

 

 

 

 

 

 

 

 

 

Alaska Crab: A Holiday Tradition!

Hy-Vee’s annual crab and seafood sale is going on now!

Brought up from depths of 200 feet in the chilly waters off Alaska’s coast, Alaska crab is a Responsible Choice for you and your family. Not only is Alaska crab delicious and healthy, but it’s also rated a Green “Best Choice” by Seafood Watch because of how sustainably the fishery is managed. Alaska crab is prized for its sweet, succulent flavor and has become a cherished festive meal during the Holiday Season.

Hy-Vee’s Alaska King Crab & Bairdi Snow Crab are already fully cooked. All you need to do is score the legs with a butter knife to make cracking easier and put them in a pot of boiling water for about 5 minutes per pound. Serve them up with a simple dip of melted garlic butter. If you have any questions on how to prepare it, just ask your local Hy-Vee Seafood Team.

Our favorite way to enjoy crab legs is surrounded by family and friends at the dinner table!

Celebrate the holidays this year by sharing Responsible Choice Alaska Crab with your loved ones!

Dish On Fish: Tips For Cooking With A Cast Iron Skillet

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:

Tips for Cooking with a Cast Iron Skillet

Pro Tip: Cooking with a cast iron skillet is not only for professional chefs. That’s right, rumors about the difficulties of cooking with cast iron are not true! We actually LOVE cooking seafood in a skillet because it brings out the savory flavor of seafood, while adding some extra nutrients. That’s why we’re sharing six easy cast iron skillet tips with you to make your experience a breeze.

The key to cooking with a cast iron skillet is to do some research and get cooking! Cast iron pans and seafood pair perfectly. In fact, this versatile cooking method makes it super-easy to eat seafood 2-3 times per week.

You’ll be surprised to find how simple it is to incorporate cast iron skillet cooking into your kitchen! If you need a good place to start, we recommend checking out our hearty Smoked Salmon Hash recipe that is simple to make and packed with a flavorful punch.

Below is a list of six essential cooking tips. We encourage you to start simple, but also keep in mind there’s a world of possibilities when cooking in cast iron.

6 Cast Iron Skillet Tips

  1. ‘Tis the seasoning
    When cooking with a cast iron skillet, the first step is to season it. Start by heating the pan. Once hot, add about one tablespoon of oil. After the oil cools, you’re good to get cookin’. This step is essential because cast iron cookware soaks up whatever is heated. Season the pan before cooking to avoid food from becoming a sticky hot mess.
  2. But first, preheat
    Before tossing in your ingredients, preheat your cast iron skillet. However, watch the level of heat! Cast iron skillets will crack if exposed to a lot of heat in a short amount of time. So, start off low and gradually increase heat to avoid going from cold pan to cracked hot pot quickly.
  3. Cookin’ low & slow
    Have you ever heard the saying “cooking low and slow?” Well, whoever said it must’ve been cooking with a cast iron skillet! Keeping the temperature down will ensure all flavor is absorbed without the risk of burning your masterpiece.
  4. Avoid plastic utensils
    Take a look at your favorite cooking utensils… are they made of plastic? If so, they may have to sit this one out. Cast iron skillets can get very hot, very quickly. We recommend opting for a stainless steel, wood or bamboo utensil to best protect your cookware… and your food.
  5. Never clean with soap
    Cleaning a cast iron skillet may seem like a chore and you may be tempted to dose the pan with soap, but think twice. Cast iron skillets should be cleaned immediately after use, while still warm. Just add a little hot water and scrub with a sponge or stiff brush. (Note: Don’’t soak the pan or leave in sink because it could rust.) Avoid using soap or steel wool so you don’t scratch the pan’s surface or remove seasoning. If bits are stuck to the pan, scrub the pan with a paste of coarse salt, like kosher salt, and water.
  6. Always dry and season skillet
    This final tip is often overlooked. Because cast iron is a metal, when it becomes wet it can rust and become ruined. The best way to preserve the lifespan of your cast iron cookware is to ensure it is dried thoroughly after each use and cleaning by wiping with a towel. Then, add a little vegetable or olive oil to the cloth or paper towel and apply a light coat to the inside of the dry skillet. Store in a dry place.

Now that you’re armed with an arsenal of cast iron skillet tips, we hope you’re eager to get in the kitchen and put your new skills to good use! The creative possibilities are endless. Consider adding a cast iron skillet to your Christmas list!