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!

Dish On Fish: Holiday Seafood Recipes For Your Dinner Party

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:

Cheers to the holiday season, Seafoodies!

Seafood is special and will impress your dinner party guests every time. And we’re here to help you step up your holiday gathering game with 10 elegant and restaurant-worthy recipes – from seafood appetizers and side dishes, to main meals. We know these craveable holiday seafood recipes will be a hit around your table.

Just imagine how much your friends and family will enjoy fresh steamed clams and lobster with garlic butter; smoky calamari and salmon dip; spicy shrimp and favor-packed tuna pasta and perfectly seared scallops. Is your mouth watering yet?

The best part about these holiday seafood recipes is that you can prepare them easily and have them on the table in a snap. Plus, seafood is a healthy, high protein and nutrient-packed alternative to traditional sodium-loaded, processed menu items.

Get ready to see your guests revel in the holiday spirit with happily full bellies. Spending less time in the kitchen gives you more time to be festive and enjoy your event. Now let’s get the party started with these mouthwatering, crowd-pleasing seafood recipes.

Click here to access Dish On Fish’s holiday seafood recipes.

 

Smoked Salmon Dip

An app that’s a yummy hit any way you eat it – dipped, smeared or eaten with a spoon right out of the bowl!

Seared Scallops with Citrus Herb Sauce

Fresh lemon, oregano, tarragon and paprika provide a divine flavor profile for these delicate scallops.

 

 

 

 

 

 

 

 

Tuna Puttanesca

Meaty tuna combined with pasta and a perfectly seasoned sauce makes for a hearty, flavorful meal.

Easily Cooking The Perfect Lobster

As  the holiday season approaches, consider this simple method for broiled lobster tails. It’s easy, delicious, and sure to wow your family and guests. Just add butter.

 

 

 

 

 

 

 

All you need:

2 (6 oz each) lobster tails, thawed if frozen
1/2 cup unsalted butter
1/3 cup fresh herbs, such as chives, rosemary or tarragon

All you do:

  1. Preheat broiler on HIGH. Line a rimmed baking pan with aluminum foil; set aside.
  2. Split tops of lobster tail shells using kitchen shears. Pull the shells apart to expose the meat.
  3. Melt butter in a small saucepan over low heat; stir in herbs.
  4. Place lobster on prepared baking pan; pour butter mixture over top. Broil for 10 minutes or until lobster meat is opaque.

 

Tuna Advocacy: Hy-Vee Dives Deeper

Tuna is the second most popular seafood in the United States, right up there with shrimp and salmon. Given how many different delicious ways there are to serve it up, it’s no wonder we love it so much!

Hy-Vee is proud of its industry leading sourcing guidelines and continued efforts to offer Responsible Choice and Fair Trade tuna products. We also understand the importance of advocating for better policy and management of fisheries far before that seafood begins its journey through the supply chain to your plate.

Providing responsibly sourced seafood to our customers requires a multi-faceted approach that has Hy-Vee working behind the scenes to support strong policy and management of global fisheries. Sometimes, that means going to bat for fisheries reform. Many of the world’s tuna fisheries are experiencing pressure from overfishing, lack great monitoring, and require cooperation from multiple countries to adopt sustainable, and ethical, management practices. What fisheries managers can’t monitor or track on the water creates risks to fish stocks, the ocean and to the seafood companies that purchase tuna.

This year, Hy-Vee was one of 143 companies to sign on to a Global Tuna Sustainability Appeal letter to the world’s Regional Fisheries Management Organizations (RFMOs) advocating for better tuna management. RFMOs are in charge of implementing and enforcing tuna harvest strategies on the high seas. RFMOs have the power to reduce risks of illegal fishing practices by requiring 100% observer coverage to improve transparency and stronger guidelines for tuna fishing fleets. Retailer and industry participation in advocacy issues, such as these, sends a message that demand for responsible tuna is strong and encourages RFMOs to adopt better practices.

You can find additional information on our advocacy commitments in the Seafood Procurement Policy and on our Responsible Choice webpage under Conservation Initiatives.

Hy-Vee Mealtime Seafood Steamers

Hy-Vee Mealtime Seafood Steamers recently debuted in Hy-Vee stores. The easy-to-prepare kits include a vast array of flavors that are aimed at pleasing every palate from sweet to spicy.

The kits include Responsible Choice seafood – either shrimp, cod or salmon – and a side item. Pre-mixed seasonings and recipe directions are also included, making these Hy-Vee Mealtime Seafood Steamer kits a quick and simple meal option. This is an excellent way to add more seafood to your diet!

 

 

 

 

 

 

 

 

Flavors include:

Chipotle Shrimp with Stir Fry Medley
Chipotle Shrimp with Wild Rice Pilaf
Citrus Grill Cod with Squash Medallions
Citrus Grill Cod with Wild Rice Pilaf
Citrus Grill Salmon with Asparagus
Citrus Grill Salmon with Wild Rice Pilaf
Citrus Grill Shrimp with Stir Fry Medley
Citrus Grill Shrimp with Wild Rice Pilaf
Sweet Bourbon Cod with Squash Medallions
Sweet Bourbon Cod with Wild Rice Pilaf
Sweet Bourbon Salmon with Asparagus
Sweet Bourbon Salmon with Wild Rice Pilaf

 

Stop at your local Hy-Vee and ask your seafood team about our delicious Hy-Vee Mealtime Seafood Steamers.

Shrimp + Broccoli Frittata

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:

Did someone say seafood for breakfast? Sign us up! Whether you’re whipping up a quick bite before work, prepping a hearty meal ahead of a busy week or putting together an impressive dish for your next brunch, seafood is the perfect addition to your morning menu. That’s why we’re sharing a favorite breakfast frittata recipe: shrimp and broccoli!

Kick-start your day with a sweet and savory combination of tender shrimp layered in fluffy eggs, fresh vegetables and melty cheese. This super nutritious dish is packed with heart-healthy protein, B vitamins, essential omega- 3s and a whole lot of flavor. Eating seafood for breakfast multiple times a week is a routine we can definitely get used to.

What’s even better? This fancy seafood breakfast frittata recipe leaves practically no mess, is prepped in 10 minutes and the oven does the work!

Frittatas are extremely versatile and easy; when it comes to making your own variations you can add any of your favorite ingredients—the more seafood the merrier! Plus, we’ll let you in on a little secret: eggs aren’t only for breakfast. These frittata leftovers make a great lunch, dinner or afternoon snack.

All you need:

2 tbsp olive oil
4 whole eggs
32 ounces egg whites
7-10 oz fresh broccoli florets
2 tomatoes, quartered
6 oz provolone cheese
1/2 pound fresh shrimp
1/2 tsp ground pepper
1/2 tsp Himalayan salt
Fresh cilantro, optional

All you do:

  1. Preheat oven to 425 degrees. Grease skillet with olive oil. Set aside.
  2. In a large mixing bowl, add whole eggs and egg whites. Whisk to combine the eggs.
  3. Place the mixture in a skillet and arrange the broccoli, tomatoes followed by the cheese and shrimp. Add the salt and black pepper.
  4. Bake in your preheated oven for 25-30 minutes. Sprinkle some cilantro if desired and serve while it is still hot with whole grain bread.

 

 

Dish On Fish: Gluten-Free Crab-Stuffed Acorn Squash

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:

Fall harvest time is here, which means we’ll start seeing more winter squash and other tasty fall ingredients at our local farmer’s markets and grocery stores. The combination of sweet acorn squash and seafood is a match made in taste bud heaven. We love acorn squash’s buttery taste almost as much as we love savory seafood.

What’s even better? Seafoodies in need of a gluten-free dinner idea can enjoy this easy and filling meal with no worries!

Acorn Squash and Seafood

In honor of National Acorn Squash Day earlier this week, we’re sharing the perfect seasonal seafood combination: Acorn Squash & Crab. We combined tender and juicy crab meat with fresh, oven roasted acorn squash for a healthy blend of flavor and texture.

This dish is equal parts comforting, nutritious and delicious. Plus, these two starring ingredients provide important nutrients for the coming cold and flu season. Seafood, like crab, is rich in the antioxidant selenium, while acorn squash is rich in the antioxidants vitamin C and beta-carotene. All of these nutrients help to boost our immune system.

It’s also the perfect choice for anyone following a gluten-free diet. Seafood caters to a variety of dietary restrictions, making it a great addition to holiday menus.

This yummy roasted acorn squash and seafood pairing is also perfect for meal prepping ahead of busy weeknights or wowing significant others on date night. Plus, you won’t believe how easy this gluten-free dish is to make.

What are you waiting for? Let’s get roasting!

Acorn Squash & Crab

Suggested cooking toolsGlass baking dish, sauté pan

Ingredients:

  • 2 acorn squash, halved lengthwise and seeds scooped out (leaving a “bowl” in acorn squash)
  • 1 Tbsp. olive oil
  • 4 cloves garlic, minced
  • 2 stalks celery, chopped
  • 1 tsp. dried parsley
  • 2 tsp. Old Bay seasoning
  • 1 lb. lump crab meat, drained
  • ¼ cup cream cheese, softened
  • ¼ cup Parmesan cheese, shredded
  • ¼ cup gluten-free panko crumbs or crushed gluten-free rice cereal (like Rice Chex)
  • Salt and pepper, to taste

Instructions:

  1. Preheat oven to 400 degrees F. Place acorn squash halves cut side in a glass baking dish; set aside.
  2. Heat olive oil over medium heat; sauté garlic and celery until tender, about 2-3 minutes. Add parsley and Old Bay seasoning. Remove from heat.
  3. In a medium bowl, combine crab, cream cheese and cooked vegetables. Mix to combine all ingredients; add salt and pepper to taste.
  4. Using a spoon, scoop mixture into squash “bowls.” Divide mixture between squash bowls. (It is okay to over-stuff “bowls.”) Top with Parmesan cheese and panko or cereal. Cover with foil; cook for 45 minutes.
  5. Remove foil and cook for an additional 15 minutes, or until stuffing is browned and squash is tender. Makes 4 servings.

 

Small Seafood, Big Impact

Behind every seafood product we offer is a dedicated and skilled worker. Whether on a fishing boat, at an aquaculture farm, or in a processing facility, their hard work enables us to provide the most responsible seafood to our customers.

At Hy-Vee, we believe that we have an important role to play in safeguarding both the health of our oceans and the well-being of workers in our seafood supply chains. That’s why we set high standards through our Seafood Procurement Policy which helps ensure that the suppliers we partner with share our commitment to sourcing environmentally sustainable seafood and using socially responsible practices.

On a recent trip to Thailand, our non-profit partner FishWise learned more about the ways one of our shrimp suppliers is investing in worker well-being and sustainability.

Seafresh can be found tucked away in a lush, tropical paradise bordering the picturesque Gulf of Thailand. Their operation is significant, employing more than 2,500 people at the farm and the processing facility, many of whom come from the neighboring countries of Myanmar, Laos, and Cambodia. To provide the best possible working environment, Seafresh has committed to globally recognized best practices in the responsible recruitment of workers – a crucial factor in preventing human trafficking and forced labor. They’ve installed grievance systems so that all workers, regardless of job title, are able to report issues directly to management, as well as created worker welfare committees and an employee care team, which engage workers in the problem solving process with management. Seafresh also partners with a local human rights non-profit to educate workers on their rights, train them on how to use the grievance mechanism tools, and conduct regular interviews to monitor workplace satisfaction.

“It is important that our employees come to work each day feeling that this is a safe and fair place to work, where they are valued for more than just the amount of shrimp produced. We want them to feel empowered here and that this is a place where dedication pays off,” said Dominique Gautier, Director of Sustainability at Seafresh Group.

In addition to understanding the importance of protecting and empowering workers, Seafresh also understands the necessity of protecting and maintaining the environments our seafood relies on. Which is why every shrimp Seafresh exports to the U.S. meet Hy-Vee’s Seafood Procurement Policy, and is either Aquaculture Stewardship Council or Best Aquaculture Practices certified. Additionally, they have set aside land on-site for a worker-led community garden and are partnering with the local government to restore more than 38 hectares of mangrove forest.

“Seafresh is dedicated to sustainable and socially responsible practices, which we value and seek in our suppliers,” said Jason Pride, vice president of meat and seafood operations at Hy-Vee.

 

 

Last Great Salmon Of The Season

Rising out of the Copper Glacier and untouched wilderness of southcentral Alaska, the Copper River is one of the last untouched watersheds in the world. The Copper River is the birthplace of three wild Alaskan salmon species. These salmon live as adults in the Gulf of Alaska and the Pacific Ocean eating small crustaceans and zooplankton. In late May, the Alaska Salmon season begins with the opening of the Sockeye and King runs at the Copper River. The season comes to an end in September with Coho Salmon. Every year Coho return to the Copper River to make the arduous 300-mile migration up the turbulent waters in order to spawn.  Because the Copper River is so long and steep (gains an average elevation of 12 feet per mile), these fish must pack on sufficient fat reserves to fuel their epic journey–resulting in salmon that is rich in heart healthy omega-3 fatty acids and flavorful oils. The fish’s distinct regional DNA and lifecycle yield the world’s finest salmon.

Wild Copper River Coho salmon are harvested by a small fleet of independent fishermen on one and two-man boats called bowpickers. This artisan craft has been handed down for generations. All Copper River salmon are caught by drift gillnets which extend 150 fathoms from the bow of the boat and hang vertically in the water.

Copper River Coho salmon are handled with extreme care on their journey from net to plate. From the moment they are individually hand-harvested out of the net by fishermen, they are bled. Bleeding the fish helps maintain the pure taste wild Alaskan salmon is known for. Immediately after the fish are bled they are chilled in fish holds. The most popular method of chilling is known as “slush icing” which is a mixture of flaked ice and sea water that allows the fish to float so as to reduce bruising. These fleet-wide standards ensure consistent quality throughout the season.

Coho Salmon have a mild flavor and delicate texture offer that is appealing to any palate. These large fish, sometimes called Silvers, are the last to return to the Copper and have become a fall favorite that pairs well when baked with seasonal root vegetables and mushrooms.