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.

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/

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.

 

 

 

365 New Days, 365 New Chances

365 new days, 365 new chances. Don’t you love having that “fresh” start to the New Year? There’s something so refreshing about it. Do you set New Year’s resolutions? I’m sure you wouldn’t be surprised to know that, according to Inc. Magazine, the top three resolutions reported for last year were diet or eat healthier, exercise more, and lose weight.

Ideally, a new year presents a perfect time to review the last year and make healthier changes, 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 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, depression, and anxiety.

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.

Let’s bring the SEA to your TABLE. 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.
  • Basic blackened salmon—see the recipe below.

Basic blackened Salmon

Serves 4

All you need:

  • Blackened Seasoning (Recipe below or your favorite store-bought)
    • 3 tbsp paprika
    • 2 tsp onion powder
    • 1 tsp garlic powder
    • 1 tsp sea salt
    • ½ tsp black pepper
    • ½ tsp cayenne pepper
    • ½ tsp oregano
  • Spray avocado oil
  • 4 (5 oz.) Responsible Choice salmon
  • Topping options:
    • Fresh guacamole
    • Tropical salsa
    • Bruschetta

All you do:

  1. Preheat oven to broil high.
  2. Combine blackened seasoning mixture
  3. Spray salmon filets with avocado oil. Heavily sprinkle blackened seasoning on filets.
  4. Broil for 10 minutes or until flaky.
  5. Add topping of choice.

 

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.

 

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.