How Omega-3s In Seafood Can Help Boost Your Health

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:

You’ve probably heard a lot about the importance of omega-3’s – because this fatty acid is the key to everything – from good skin and strong brain and eye health to a better overall mood! With seafood, getting your omega-3’s is as easy as 1-2-3.

What are omega-3s?

Because our bodies on their own cannot make omega-3s, it is essential we get these healthy fatty acids from our food. Health professionals recommend we take in anywhere from 250 to 1,000 mg of the omega-3s EPA and DHA per day. Unfortunately, the current average intake by Americans is only about 90 mg/day. In order to meet the recommended U.S. Dietary Guidelines, people are encouraged to eat at least two servings of seafood each week, which will help build up their omega-3 levels.

How do omega-3s benefit me?

Omega-3s provide us with a whole laundry list of health benefits. Here are some of the key advantages.

  • Promoting Brain Health ­– Seafood provides docosahexaenoic acid (DHA), a type of omega-3 that is essential for brain development and function, since it helps neurons trigger and cells regenerate. DHA is important for the brain—from prenatal development to the aging brain. Since our bodies do not make omega-3s, it is critical that pregnant women, breastfeeding moms and young children get DHA from fish in their diets regularly, for optimal brain and eye development in babies and youngsters. Also, studies have shown that omega-3s may be helpful weapons in the fight against Alzheimer’s disease.
  • Fighting Depression ­– Omega-3s can have mood-boosting effects on the brain that, in turn, can help ease symptoms of depression. Research has shown that the fatty acids found in seafood, particularly EPA, can help combat depressionand benefit those with mood disorders. This also applies to post-partum depression. Studies have shown that a diet rich in omega-3s can help reduce the risk of baby blues.
  • Reducing Risk of Premature Birth ­– Premature birth is a critical global health issue, with an estimated 15 million babies born too early each year. Studies have shown that when pregnant women increase their daily intake of omega-3s, it can help lower the risk of having a baby prematurely by as much as 11%. Adding EPA and DHA to the diet of a pregnant woman also can have a positive effect on the visual and cognitive development of the baby.
  • Supporting Eye Health ­– Omega-3s may help reduce the risk of developing problems with vision (such as macular degeneration) as we age. Foods containing DHA, like seafood, help support our eyes’ retinal development and our overall eye health.
  • Enhancing Skin ­– The omega-3 fatty acid EPA may help promote the skin’s oil production, as well as skin hydration. Eating the recommended 2-3 servings of seafood each week can help cell membranes hold water, which results in softer and smoother skin.

Looking for a recipe that embraces all of the amazing health benefits we just talked about? Try cooking up salmon, one of the most nutrient-dense foods that packs a boatload of heart-healthy omega-3s. These quick and easy Grilled Salmon Skewers should do the trick!

Grilled Salmon Skewers

Servings: 2 each for 2 people

Ingredients

For the skewers:

  • 3/4 pound salmon, cut into 1-inch squares
  • 1 large lemon, thinly sliced
  • 8 (10-inch) bamboo skewers (will use two skewers per serving, with two servings per person)

For the marinade:

  • 1 tbsp parsley, freshly chopped
  • 1 large garlic clove, pressed
  • 1/4 tbsp Dijon mustard
  • 1/4 tsp salt
  • Pinch of black pepper
  • 1 tbsp light olive oil (not extra virgin; pick something with a higher smoke point)
  • 1 tbsp fresh lemon juice

Instructions

  1. Prep: Soak bamboo skewers in water for at least 1 hour to keep them from catching fire. Preheat grill to medium heat (about 375˚ F).
  2. In a medium bowl, stir together all of the marinade ingredients.
  3. Double skewer the salmon and lemon slices, folding them in half and spearing them onto two skewers one at a time. (The double skewer aids in turning the salmon kebobs on the grill.) Brush both sides of skewered salmon with the marinade.
  4. Oil the grates on the grill, then carefully place salmon skewers onto the hot grill. Grill skewers for 3-4 minutes per side or until salmon is cooked through and opaque.

Health Benefits of Alaskan Salmon + Salmon Burger Recipe

The temperatures are on their way up, which means it is grilling season! Have you ever thought about introducing fish to your grilling parties? The 2015-2020 Dietary Guidelines for Americans recommends adults consume at least 8 ounces of seafood each week. Consuming fatty fish, especially Alaskan salmon, can enhance the taste and nutritional value of your meal. Fish is packed with healthy fats like omega-3s and DHA. DHA is essential for your brain health and has been linked to increased memory, reduced rates of cognitive decline, and improved learning ability. Omega-3 fatty acids can help lower cholesterol and support heart health.

Try our salmon burger recipe to provide an exciting alternative to standard grill-out offerings, while helping everyone get closer to the recommended 8 ounces of fish per week. Not only will this recipe provide all the health benefits we talked about, but you’ll get a serving of vegetables. Enjoy!

 

Alaskan Salmon Burgers

All you need:

  • 1/2 pound Wild Alaskan salmon filet
  • 2 tbsp olive oil, divided
  • 3/4 cup finely diced red onion (1 small onion)
  • 1 1/2 cups finely diced celery (4 stalks)
  • 1 small pepper, red
  • 1 small pepper, yellow
  • 1/4 cup minced fresh flat-leaf parsley
  • 1 tbsp capers, drained
  • 1/4 tsp hot sauce
  • ½ tsp salt
  • ½ tsp pepper
  • 1 cup whole-wheat breadcrumbs
  • 3 tbsp light mayonnaise
  • 3 tbsp fat-free Greek yogurt
  • 1 tsp Dijon mustard
  • 1 large egg, lightly beaten
  • 3 large egg whites, lightly beaten

 

All you do:

  1. Heat a large sautépan over medium-high heat; add 1 tablespoon oil and salmon.
  2. Cook salmon until browned or easily flakes, then set the dish aside to cool.
  3. In a separate pan add remaining olive oil, onion, celery, peppers, parsley, capers, hot sauce, ½ teaspoon salt and ½ teaspoon pepper. Sautéuntil vegetables are soft, and then set aside to cool.
  4. Flake salmon in a large bowl, then combine breadcrumbs, mayonnaise, yogurt, mustard and eggs. Mix well, then mix in vegetables.
  5. Cover bowl and place in refrigerator for 30 minutes.
  6. Preheat grill for medium-high heat. Spray large piece of foil with grilling spray and place over grill grates.
  7. Shape chilled salmon/veggie mixture into 15 cakes, ¼ cup each. Add salmon patties to foil and grill for 5 minutes on each side or until golden brown.

 

Recipe inspiration from skinnytaste.com

Dish On Fish: How Seafood Helps Your Resolutions Stick

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:

If you’re considering revamping your diet a bit in the new year, here’s how best to use seafood to help successfully stick to your guns.

If you’re looking to lose weight or eat healthier…

In general, it’s important to set goals for yourself that are specific, measurable and achievable. Adding more seafood to your diet is a great first step to eating healthier, which can help with weight loss. According to the U.S. Dietary Guidelines for Americans, we should aim for at least 2-3 servings of seafood each week. The protein in seafood can help keep you feeling fuller longer, so you eat less overall, and it also helps you maintain muscle mass during weight loss. One key to a healthy diet: eating meals that combine a protein rich in heart-healthy fat (like salmon) with fiber-rich foods like vegetables, fruits and whole grains.

If you want to learn something new…

Learning how to cook is a great way to create new brain cells, expand your horizons and gain a new, impressive skill. Ease into cooking your favorite seafood by exploring our Seafood Supper Club series, which takes you step-by-step through some of our favorite easy-to-make seafood recipes. Some of our don’t-miss Seafood Supper Club dishes include: Honey Garlic Shrimp SkewersSpicy Sheet-Pan SalmonEasy Avocado-Crab BennyInstant Pot Shrimp & Grits, and Creamy Clam Chowder. Plus, eating more seafood every week is important for keeping our brains healthy as we age.

If you’re looking for ways to spend more time with friends and family…

Spending more time with those you cherish is a beautiful resolution to make. If you’ve decided to go this route with your new year’s goals, commit to hosting a monthly dinner party or restaurant-inspired family meal with a plan to add a new seafood recipe each time!

You can either rotate the hosting duties among members of the group or make it a potluck, setting the stage for adding lots of fun new foods and dishes to your repertoire. And, you know we’re big proponents of bringing your kids into the kitchen, because there’s really no better way to get them to try new things, especially different types of seafood!

If you’re aiming to be less stressed…

Lucky for you, the omega-3s in seafood can help boost your mood! Just like we mentioned above, you’ll want to incorporate seafood into your diet 2 to 3 times a week for maximum benefits.

Why Kids Should Eat Seafood

Back-to-school season is a great time to start new habits, like eating seafood twice a week! Fish and shellfish help kids grow by supplying nutrients such as vitamins B and D, choline and essential omega-3 fatty acids, which are all needed for strong bones, brain development, healthy immune systems and cardiovascular systems.

With a new routine in place, it can sometimes be hard for parents to keep up, but with fast-cooking seafood like thin fish fillets and shrimp, a healthy dinner can be ready in minutes.

To get started, try these kid-friendly seafood recipes:

Linda Cornish, president of the Seafood Nutrition Partnership, joins Amanda Buckle and Lorin Castiglione on the latest installment of the Seafood News Podcast. Linda breaks down why it’s so important for kids to eat seafood, tips for parents with picky eaters, and much more.

Seafood Nutrition Partnership President Linda Cornish Explains Why Kids Should Eat Seafood

New Year, New You, New Plate

“Get healthy” is the top-searched New Year’s resolution on Google, according to a recent article from NBC News. It was searched for nearly 63 million times.

Ideally, a new year presents a perfect time to make a resolution to get fit or lose weight. But are you ready for a lifestyle change? Individuals who break down their resolutions into smaller, more manageable steps have a higher rate of accomplishing those resolutions. If you are searching for a healthier lifestyle, I suggest you start with the Healthy Heart Pledge.

The Healthy Heart Pledge is a commitment to yourself that includes the following components:

  • I pledge to eat two servings of seafood each week.
  • I recognize seafood is a healthy choice for me and my family. It is one of the leanest proteins with a variety of nutrients beneficial to heart and brain health.
  • I know I will help myself and my family improve our health by committing to eat at least two servings of seafood each week as recommended by the USDA HHS Dietary Guidelines for Americans, and supplement with omega-3s.

The Seafood Nutrition Partnership aims to reduce the risks of heart disease, improve baby brain wellness and increase memory for seniors by educating Americans about the health benefits of sustainable seafood and building awareness of seafood’s essential nutritional value.

See more at this link: http://www.seafoodnutrition.org/healthy-heart-pledge.html

Seafood is such a great source of lean protein—that’s just one reason why I suggest you start here for your “get healthy” resolutions. The American Heart Association also recommends eating fatty fish at least twice each week because of the health benefits to the heart including decreased risk of arrhythmias (which can lead to sudden death), decreased triglyceride levels and perhaps a slightly lower blood pressure. There are also many studies looking at the benefits of omega-3 fats for brain and joint health.

With all these health benefits it is imperative to figure out how to fit this selection into your weekly meal plan. Fatty fish incudes fish such as salmon, tuna, herring, mackerel and trout.

Get creative with the ways you incorporate seafood into your diet so it doesn’t get cumbersome. Let’s start with my favorite fatty fish—salmon! Salmon is very versatile. If you’re tired of eating a simple salmon filet over and over again, this fish is one that can be switched up! Try salmon the following ways:

  • Salmon pizza. It may sound odd to some, but it tastes delicious! For a healthy swap use a whole-wheat pizza crust and, instead of alfredo sauce, use fat-free cream cheese. Try the recipe here.
  • Salmon Cakes
  • Salmon club with avocado: 2 slices of whole-wheat toast with grilled salmon and smashed avocado.
  • Pistachio encrusted salmon—see the recipe below.

Pistachio Crusted Salmon

Serves 4

All you need:

  • ½ cup pistachios
  • 1 tsp garlic, minced
  • 1 tsp salt
  • 1 tsp black pepper
  • 4 (5 oz.) Responsible Choice salmon

All you do:

  1. Preheat oven to 400 degrees.
  2. Crush pistachios. Combine pistachios, garlic, salt and pepper.
  3. Dredge salmon in pistachio mixture, pressing gently to coat.
  4. Bake at 400 degrees for 15 minutes or until flaky.

“I’m On a Seafood Diet. I See Food, and I Eat It”

Deciding to lose weight over the holidays sometimes seems like a losing game, so it’s important when entertaining guests to offer options to help keep your family and friends’ health goals afloat. Whether it’s you or your guests choosing a healthy lifestyle, you can offer options supporting healthy food choices, even through the holidays. Every decision – from creating a menu to choosing a location for socializing – can have an impact on the success of you and your loved ones. Here are some helpful dietitian hints to assist you through the holiday season without adding inches to your guests’ waistline:

  1. It seems like everyone has the munchies during the holidays. To lighten up your appetizer menu, try offering raw veggies and Hy-Vee’s Responsible Choice shrimp cocktail instead of hot (often fried or cream cheese-filled) hors d’oeuvres. Veggie platters are always a big hit. To keep them low-fat, make a dip with fat-free sour cream or plain Greek yogurt instead of using mayonnaise and cream cheese. Include a bean dip with a whole-wheat cracker and fruit kabobs to incorporate some fiber-rich foods.
  2. Incorporating a salad to start your meal is a great way to let your guests fill up on some nutrient-dense foods that will help them with portion control later in the meal. Serve a large green leafy lettuce salad topped with fresh cranberries, orange wedges and raw walnuts to add some flair to your old-school boring salad. Serve your dressing options on the side so your guests can decide how much they would like to have.
  3. ‘Tis the season for seafood when it comes to your main course! The USDA’s MyPlate nutrition guidelines educate consumers to incorporate seafood as a protein a few times a week. Anything from Hy-Vee’s Responsible Choice options – salmon, lobster and our famous Alaskan crab legs – can be a great way to impress your guests with a healthy alternative and a twist on the traditional holiday dinner.
  4. Cut your dessert options into half-size or even bite-size portions. This allows your company to feel like they can indulge in a dessert option but not in a large piece. Offer healthier dessert options like baked apples or poached pears. Both are a delicious choice without all the added sugar.
  5. Instead of having only high-calorie beverage options such as wine, eggnog, sodas and juices, include options such as sugar-free hot apple cider, hot herbal tea and fruit-infused waters. These contain fewer calories and sugar and are still refreshing.
  6. Allow your guests to serve themselves. This puts them in control of their portions and allows them to make decisions about what and how much they will eat.
  7. Don’t force your guests to socialize around the food the whole time. Instead offer small appetizer plates near the food and bring the fun to another room in your home. Put some distance between the food and your company to help decrease the temptation to overeat.

It’s human nature that the more choices we offer, the more our company will eat, so instead of overdoing it at your holiday party, plan your menu accordingly. By simply making a few substitutions and lightening up your favorite dishes, you can allow your loved ones to indulge in all of their favorite scrumptious goodies without sabotaging their waist line.

Keep Calm and Eat Fish Tacos

There’s something wonderful about traveling and experiencing different foods and flavors. Two weeks ago, my family and I spent time in Florida, and one item that I noticed as a staple on every menu is fish tacos.

Mahi Mahi Tacos seem to be one of the most popular fish tacos in Florida. Not only are they delicious, but very nutritious. Mahi mahi is a complete protein, which means it contains all the essential amino acids your body needs for survival; it is also a source of heme iron, which is a type of iron that is more readily available for absorption in the body.

When making fish tacos at home, you can choose from a variety of fresh and Responsible Choice fish from your local Hy-Vee seafood counter. Some of my favorites are halibut, tilapia, shrimp and, of course, mahi mahi!

Blackened seasoning adds a lot of flavor to fish tacos. For a basic blackened seasoning, try mixing 1 teaspoon each of:

  • garlic powder
  • onion powder
  • chili powder
  • cayenne pepper
  • paprika
  • white pepper

Just stir the spices together and store in an air-tight container until ready to use. Pat or sprinkle the seasoning on the fresh fish of your choice, prior to baking, pan-frying or grilling.

One way to add delicious nutrition to your tacos is to add a fresh topping. Two of my favorites include mango salsa and avocado cream sauce.

Just one cup of mangoes provides you with 12 percent of your daily fiber needs which helps you feel full faster and may help support weight management. Mangoes also contain more than 20 different vitamins and minerals.

Avocados are an excellent source of potassium, vitamins C and A, and folic acid.

I’ve included my favorite fresh fish taco topping recipes below. Perhaps you and your family and friends can try a new spin on tacos.


Mango Salsa

Serves 8.

All you need:

  • 2 firm but ripe mangos, peeled, pitted and diced
  • 2 firm but ripe avocados, peeled, pitted and diced
  • 2 tbsp seeded and minced Serrano pepper
  • 1/4 cup diced red onion
  • 1/4 cup diced red bell pepper
  • 2 tbsp chopped fresh cilantro
  • Zest and juice of 1 lime
  • 1 tsp chili powder
  • 1 tbsp extra-virgin olive oil

All you do:

  1. Combine mangos, avocados, Serrano pepper, red onion, red bell pepper and cilantro. Whisk together lime zest and juice, chili powder and olive oil. Stir into mango mixture.
  2. Allow to sit at room temperature for 10 minutes before serving to allow flavors to blend.

Avocado Cream Sauce

All you need:

  • ½ cup 0% plain Greek yogurt
  • ½ avocado, peeled and pitted
  • 1 tsp lemon juice
  • ½ tsp garlic powder
  • 1/8 tsp salt

All you do:

  1. Pulse yogurt, avocado, lemon juice, garlic powder and salt in a food processor fitted with a metal blade until smooth.

Don’t Be A Chicken About Seafood!

There’s no need to be afraid when it comes to cooking and eating seafood. If you select the right seafood, and choose simple cooking methods, you can rest assured your dish will not only please your family’s taste buds, but also put them on the path to a healthy future.

Why is seafood the superhero of the kitchen? Eating seafood two to three times per week may reduce your risk of heart disease and can help maintain brain health. Seafood contains several healthy nutrients, such as omega-3 fatty acids, iron, and vitamins like A, E, D and C, and it doesn’t have all the saturated fat as the same serving of other protein choices.

Here’s even more good news— anyone can cook seafood! The key to whipping up a spectacular fish-based dish that satisfies the entire family is to make the right selections: the right type of fish, the right cooking methods and the right recipes.

If you think you don’t like fish, remember that the flavor of these foods is considered to be the most variable among our basic foods. Different types of fish have completely different flavors and textures —“fishy” does not describe the majority of fish. Explore the sea and you’ll soon see the deliciousness it has to offer.

Fish cook differently than meat; they are more delicate and cook at a faster rate. The best tool that any chef or home cook has in cooking fish is an instant-read thermometer, because fish can quickly go from being undone to overdone in a matter of minutes. Periodically check the temperature with a thermometer so you know when the final cooking point is nearing. Fish should be cooked to 145 degrees Fahrenheit, or until flesh is opaque and flakes with a fork.

If you are dealing with picky eaters, try incorporating fish into recipes that are familiar—such as tacos or burgers. The familiarity of those foods may make it easier for fish “newbies” to try (and hopefully enjoy) eating fish. Also, be sure to choose fresh, Responsible Choice fish from your Hy-Vee Seafood department. Fresh fish should never smell “fishy;” instead they should smell like saltwater and the sea coast or have a very faint (not strong) fish odor.

Your local Hy-Vee seafood department is here for all your seafood needs. Our commitment to protect the ocean resources through our Responsible Choice program is an integral part of our sustainability mission to do business in a manner that promotes the well-being of our customers, employees, communities and the global environment. It’s just one reason why I’m so proud to be a part of the Hy-Vee team! Look for Responsible Choice seafood at your Hy-Vee today.

Adding Responsible Choice Seafood to Your Traditional Christmas Dinner

Responsible Choice seafood is a delicious and easy way to improve your health year-round, and it is a great way to bring a lighter dish to your holiday table.

The American Heart Association recommends consuming fish two times per week with servings of 3.5 ounces or about 3/4 cup of flaked fish. Seafood is naturally high in essential vitamins like A, E, D and C and minerals like zinc, iron, calcium and selenium. Seafood is also low in calories, and cholesterol in shellfish is equal to the amount of cholesterol in lean beef.

Yet traditional holiday dinners often include other main courses such as turkey, ham, roasts or prime rib. For a flavorful and nutritious dinner option, consider adding Responsible Choice seafood to your spread using fatty fish such as wild Alaska salmon, Hy-Vee Select canned pole and troll albacore tuna or U.S.-farmed rainbow trout. Fatty fish tend to be higher in omega-3 fatty acids which have several health benefits that may reduce your risk of cardiovascular disease, reduce inflammation and assist with brain function. Most seafood has no saturated fat content, which will provide a great option for your guests watching their fat intake.

Don’t know how to add Responsible Choice seafood to your Christmas dinner? Here are a variety of delicious, healthy ideas:

  • Marinate and grill in aluminum foil
  • Use in casseroles instead of beef or chicken
  • Use in sandwiches and salads for a lean protein
  • Pan-fry in a small amount of olive oil with your favorite herbs and seasonings
  • Use in a stir-fry with your favorite vegetables
  • Incorporate into a light pasta dish
  • Use in your favorite soup and stew recipes

Hy-Vee makes it easy for you to make these healthy choices for the holidays. Hy-Vee Responsible Choice seafood comes from the best, top-quality suppliers in the industry. Hy-Vee employs a full-time, in-house U.S. Department of Commerce federal inspector, and the seafood program is U.S. Federal Drug Administration and Hazard Analysis & Critical Control Point-approved. Our warehouse has fresh seafood arriving daily by plane or truck and it’s lot-inspected for quality and wholesomeness.

Look for Responsible Choice seafood at your local Hy-Vee today.

Grilling Hy-Vee Responsible Choice Seafood: Let the Grill Do the Work

Grilling is one of the best ways to prepare Hy-Vee’s Responsible Choice fish and seafood in the summertime, but it also can be intimidating. Fish is so delicate that a few wrong steps can cause the fish to fall apart

Two of the top tips are to touch the fish no more than necessary – let the direct heat of the grill do the work for you – and to start with a clean surface lightly sprayed with Hy-Vee non-stick cooking spray.

Wild salmon, which is coming into our stores fresh from Alaska for the next couple of months, is great on the grill. So are halibut steaks, swordfish and tuna. Other fish can work well with some extra precaution, and I’ll get to that later.

Plank it:

A popular way to prepare wild salmon is to cook it on cedar planks, which adds nice smokiness and a cedar flavor to the fish. To plank salmon, just soak the plank in water overnight.

Or, if you want to infuse some other flavors, try soaking the planks in smoked porter beer or an oaked chardonnay.

Pouch it:

If you don’t want to take a chance of the fish sticking, cook it en papillote, which literally means cooking “in paper.” If you’re using parchment paper, as the French recommend, use medium-high indirect heat. Add a little white wine, some fresh herbs and vegetables or citrus fruits, like lemon, orange or grapefruit, and you’ve got a meal in a bag.

A foil pouch also works. Just make sure you poke a few holes in the foil to allow the smoke flavor to infuse.

Marinate it in alcohol:

An alcohol marinade can release a new flavor sensation, but be sure not to overdo it. Alcohol is great for tenderizing meat, so don’t overdo it – 30 minutes tops, just long enough to infuse the flavor. If the fish is in the marinade too long, especially if it’s an acidic marinade, the proteins can begin to coagulate and the cooking process can begin.

Some combinations to think about include tequila-lime scallops, bourbon and brown sugar-glazed wild salmon, whiskey and brown sugar-glazed wild salmon, and vodka and wild salmon.

Skin on or off:

This is a matter of preference. If you’re going to remove the skin, start with the presentation side down on the grill, and flip it only one time, after about 4 minutes.

If you’re going to leave the skin on, that’s the presentation side and there’s no need to flip it. Just make sure the skin is crispy and not mushy.

Again, you don’t want to mess with it too much. It will release itself from the grill when it is cooked. Moving it around on the grill tears up the flesh.

Other fish:

Catfish, tilapia and some of the more delicate white fishes generally don’t hold up well during grilling, but you can still enjoy them. Hy-Vee sells stainless steel fish baskets that will hold them together.

Whole rainbow trout also works well. Score the skin on both sides and slip citrus and herbs under the skin to add more flavor. Some of the herbs that work well include thyme, tarragon, fennel, dill, rosemary and oregano.

Don’t ever do this:

One thing you never want to do is re-cook shrimp. You can reheat it briefly – 30 seconds tops –  but any more than that will make it a rubbery mess.

A good way to grill raw, deveined shrimp is to skewer, add some lemon and pepper and grill a couple of minutes on each side. Be sure you use some of the larger shrimp available in our seafood cases. Shrimp is not a Responsible Choice at Hy-Vee yet, but we’re working on it and will have shrimp that meets our environmental standards by the end of 2015.

Don’t overcook it:

One of the common mistakes in grilling fish is to overcook it. Here’s a guide:

Fillets (tilapia and catfish): 1/2- to 3/4-inch thickness, medium heat for 8 to 10 minutes

Firm steaks (halibut, wild salmon, tuna, swordfish): 1-inch thickness, medium to medium-high heat, 10 minutes

Lobster tails: 8- to 10-ounce, medium heat, 8 to 10 minutes

Raw shrimp (not a Responsible Choice): 21- to 25-count per pound, medium heat, 4 to 5 minutes; under 10-count per pound, 6 to 8 minutes, medium heat

Farmed scallops, clams, mussels: under 12 per pound, medium heat, 4 to 5 minutes