September: Family Meals Month

Researchers, health experts, popular media, and communities across America are joining the movement to commit to one more meal at home per week every September for #FamilyMealsMovement! Most compellingly, families like yours are joining in and seeing the benefits.  In fact, more than 8 in 10 of those seeing the National Family Meals Month™ campaign say that it is important and, better yet, are taking action to making family meals happen!

The data on why family meals matter is positively overwhelming.

Studies show again and again the significant, measurable scientific proof about the positive, lifelong benefits of family meals.  Family meals nourish the spirit, brain and health of all family members.

  • Regular family meals are linked to higher grades and self-esteem and delayed sexual activity.
  • Children who grow up sharing family meals are more likely to exhibit prosocial behavior as adults, such as sharing, fairness and respect.
  • With each additional family meal shared each week, adolescents are less likely to show symptoms of violence, depression and suicide, less likely to use or abuse drugs or run away, and less likely to engage in risky behavior or delinquent acts.
  • Adults and children who eat at home more regularly are less likely to suffer from obesity.
  • Increased family meals are associated with greater intake of fruits and vegetables.

We believe that seafood can be an excellent choice for you family meal. Here are a few of the benefits:

new faves and better grades from seafood for kids

 

 

 

 

 

 

 

Seafood gets straight As. Research shows that seafood nutrition benefits students of all ages. That’s why the Dietary Guidelines for Americans and American Academy of Pediatrics both say kids should eat fish at least twice a week.

 

A+ FOR NEEDED NUTRIENTS

Seafood is rich in nutrients needed for growth and development, including vitamins A and D, necessary for eye and bone development, and omega-3 fats (EPA and DHA), essential for growth and brain development. Many species contain high levels of vitamin D and calcium, and most shellfish pumps the iron.

A+ FOR KIDS IN THE CLASSROOM

Did you know kids who eat fish at least once per week may do better in school? Research shows an association between fish intake and better grades!

The benefits of seafood go beyond just grades.

  • Feed your brain: studies show fish eaters have bigger memory and learning centers.
  • Better your sight: along with supporting healthy eye development, omega-3s support our ability to detect light.
  • Have D for your bones: just one serving of salmon can provide 100% of the daily recommended value for vitamin D.

A+ FOR VERSATILITY

Contrary to popular opinion, many seafood varieties have mild flavor that suits a variety of your children’s favorite dishes. Shrimp and white fish such as cod, tilapia or Alaska pollock are great in tacos, quesadillas, pasta dishes and more.

There are so many types of seafood to choose from. Frozen and canned varieties are easy to prepare and serve.

And that’s just some of the reasons kids should eat fish! 

Stay Strong With Seafood And Family Meals

Magic happens during family mealtime when children and parents gather around the table and engage each other in conversation. Regular family meals are linked to the kinds of outcomes we all want for our children: higher grades and self-esteem, healthier eating habits and weight, and less risky behavior.

Making and eating dinner at home is one way families can stay connected and share their daily experiences while enjoying a nutritious meal. Getting kids involved in cooking makes them feel proud of helping and more likely to eat wholesome foods.

Fish and shellfish are good options for busy nights. Most seafood can be cooked in 15 minutes or less. Additionally, fish and shellfish are sources of lean protein, low in saturated fat and rich in vitamins and minerals, most notably the omega-3 fatty acids EPA and DHA. The Dietary Guidelines for Americans and American Academy of Pediatrics both recommend at least two servings of seafood per week to support heart and brain health.

 

 

 

 

 

 

 

Easy Seafood Cooking Tips for Busy Families

• Cook it from frozen: the
Alaska Seafood Marketing
Institute offers whole series
of tasty recipes called Cook It
Frozen!®. Most frozen seafood
can be prepared in as little as
15 minutes. You can also stock
up on frozen seafood when
it’s on sale.

• Stock up on canned seafood:
When you’re at the grocery
store, grab canned, tin or
pouch seafood (especially
when on sale). Canned seafood
often offers a more reasonably
priced alternative and can be
tossed into salads or pastas for
an easy meal.

• Cook it once, eat it twice: Try
doubling recipes to get ahead
on cooking and have a dinner
or lunch ready for later in the
week. Recipes that freeze well,
such as stews and casseroles,
are great to double. Also,
consider cooking an extra
piece of fish to use on a salad
or in a sandwich the next day.

• Grab-and-go options: the
easiest cooking tip of all is to
grab pre-prepped seafood
from your local grocery store
to just bring home and heat!

Eat Seafood, America!

EAT SEAFOOD, AMERICA, TO HELP SAVE AN INDUSTRY THAT EMPLOYS 2 MILLION AMERICANS.

The coronavirus poses a significant threat to the U.S. seafood economy. Support our fishing communities by eating delicious seafood.

 

EAT SEAFOOD, AMERICA, TO HELP YOUR IMMUNE SYSTEM AND STAY HEALTHY.

Seafood’s omega-3s reduce inflammation, support your immune health and can even help reduce stress and anxiety — all things we need right now during these times.

 

EAT SEAFOOD, AMERICA, TO SUPPORT LOCAL BUSINESSES THROUGH THESE UNPRECEDENTED TIMES.

Purchase seafood from Hy-Vee to cook at home, or order from your favorite restaurants for delivery or pick-up.

Many fishermen and distributors have shifted to online deliveries to help get healthy seafood to Americans. Help support these local businesses.

 

EAT SEAFOOD, AMERICA, TO TAKE YOUR TASTEBUDS ON VACATION.

Need an escape from your house?  Seafood can transport you to your favorite vacation memories!  Step 1: Make a festive meal, like fish tacos or crab cakes.   Step 2: Set the scene on the big screen – YouTube tranquil beach.  Step 3:  Pull up the coffee table and dig in!

 

Join the #EatSeafoodAmerica Movement.

Riverence Steelhead Trout

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: “Riverence steelhead are fed a diet that’s full of antioxidants that make the fish stronger, while providing a myriad of positive effects to humans that consume them. Astaxanthin is a natural micronutrient found in wild salmon and trout diets that supports mental function, improves eyesight, skin health, and heart health, and is believed to increase lifespan. And because fish are healthier on an Astaxanthin-rich diet, our steelhead survive and thrive, delivering a consistent product for you 365 days a year.”

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

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

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.

Little Seafoodies

The benefits of seafood for kids are big! Fish and shellfish supply the nutrients, vitamins and omega-3s essential for strong bones, brain development, and healthy heart and immune system. So how do moms get their kids to eat more of this delicious, nutritious food?

Seafood Nutrition Partnership talked to hundreds of moms and asked top nutrition experts and chefs for their input — all parents with tested-true tips.

February Is Heart Month: Take the Heart-Healthy Pledge and Eat Seafood 2x Per Week

February is all about things heart related including American Heart Month!

This is a perfect month to learn more about your heart, your risk for heart disease and how to prevent it. Increasing your physical activity, managing stress, sleeping better and quitting smoking are all ways that the American Heart Association suggests to help out your heart.

But don’t feel overwhelmed; even small changes can be good. A great place to start is by eating seafood two times a week. Eating two servings of fatty fish per week has been linked to a lower risk of heart attack and other cardiac issues. Seafood is loaded with essential omega-3s, protein, vitamins, and minerals. Taking the heart-healthy pledge and choosing to include more seafood in your diet is a perfect place to start caring for your heart.

Ideas for getting your seafood fix twice a week:

  1. Have seafood for lunch. Pack a lunch with canned tuna, salmon or sardines. These are quick and easy options that are great on a salad or sandwich for extra added protein and healthy fat.
  2. Change it up. Have fish you’ve never tried before. Some unique fish options include grilled Atlantic or Pacific mackerel, oven-baked Pollock and Ahi Tuna.
  3. Shellfish is Seafood Too! Clams, mussels, oysters and calamari all supply omega-3s and will help you reach your goal of seafood twice a week.
  4. Get creative with your seafood choices. If you have limited seafood options, change up the way you eat it! Try salmon patties instead of your typical piece of salmon, a shrimp stir-fry with colorful vegetables, grilled fish tacos with a tangy slaw or pan-seared cod in white wine sauce (recipe provided below).

Pan-Seared Cod in White Wine Sauce
Serves 4

All you need:

  • 2 tbsp olive oil
  • ½ tsp crushed red pepper flakes
  • 2 large cloves of garlic, finely minced
  • 1 pint cherry tomatoes, sliced in half
  • ¼ cup dry white wine
  • ½ cup fresh basil, finely chopped
  • 2 tbsp fresh lemon juice
  • ½ tsp fresh lemon zest
  • Salt and pepper to taste

For the cod:

  • 2 tbsp olive oil
  • 1 ½ pounds fresh cod, cut into 4 fillets (or 4, 6-ounce fillets)
  • Salt and pepper

All you do:

  1. Preheat oven to 375 degrees (F).
  2. For the white wine tomato basil sauce: Heat oil in a large sauté pan over medium heat. Add crushed red pepper flakes and garlic and sauté for 1 minute, or until garlic is fragrant. Add the cherry tomatoes and cook, stirring occasionally, until they’re soft and blistering, but still hold their shape, 9 to 12 minutes. Add in the white wine, stir, and allow the mixture to come to a gentle simmer. Stir in the basil, lemon juice, lemon zest, salt, and pepper and cook for 2 minutes. Transfer the sauce into a bowl and set aside until needed.
  3. For the cod: Heat oil in a large sauté pan over medium heat. Season both sides of cod with salt and pepper. Place cod in the oil and cook until golden brown, about 5 minutes. Carefully flip the cod over and place the pan in the oven to continue cooking for another 5 minutes, or until it’s cooked through.
  4. Pour the white wine tomato basil sauce over the cod and serve at once.

Recipe: https://bakerbynature.com/pan-seared-cod-in-white-wine-tomato-basil-sauce/