Breaded Fish Tacos With Hatch Pepper Crema

It’s like fish and chips in a taco, only instead of chips, there’s an addictive hatch pepper crema sauce that will make you want to have seconds.

 

 

 

 

 

 

 

All you need:
1/2 cup cornmeal
1 1/2 tsp Hy-Vee ground cumin
1 1/2 tsp ground coriander
1 pound tilapia fillets, thawed if frozen
Hy-Vee salt
1 (5.3 oz) container Hy-Vee plain Greek yogurt
1/4 cup fresh cilantro, chopped, plus additional for garnish
2 cloves garlic
1 lime, zested
1/4 cup Culinary Tours hatch green chili street taco sauce
8 (6-inch) gluten-free yellow corn tortillas
1 cup Culinary Tours mild Texas corn salsa, drained
1 cup red cabbage, shredded

 

All you do:

  1. Preheat oven to 375 degrees. Spray a metal cooling rack with nonstick cooking spray and place over a large baking sheet. Set aside.
  2. In a small bowl, whisk together cornmeal, cumin, and coriander; set aside.
  3. Season tilapia filets on both sides with kosher salt. Cut tilapia into large strips and spray with nonstick spray. Toss the tilapia with the cornmeal mixture, pressing so mixture sticks. Transfer fish onto prepared wire rack. Spray fish with nonstick spray. Bake 10 to 12 minutes or until fish is golden brown and reaches an internal temperature of 145 degrees.
  4. While fish is cooking, combine Greek yogurt, cilantro, garlic, lime zest, and street taco sauce in a blender. Blend until smooth. Refrigerate until ready to serve.
  5. Once fish has finished cooking, place 1 to 2 strips of tilapia on top of corn tortillas. Top with corn salsa, shredded cabbage, hatch pepper crema, and garnish with cilantro, if desired. Fold tortillas in half and serve immediately.

Parmesan-Crusted Cod Fillets Meal

 

 

 

 

 

Serves 4.

All you need:

4 (3 oz each) cod fillets
1/4 cup Hy-Vee breadcrumbs or crushed Ritz crackers
1/4 cup Hy-Vee grated Parmesan cheese
1 tbsp Italian dressing
1 tsp Hy-Vee garlic powder
1 tbsp Hy-Vee lemon juice
Kosher salt and black pepper, to taste
Hy-Vee Select olive oil

Suggested sides:
Hy-Vee Fiesta frozen vegetable blend, prepared
Individual strawberry applesauce cups

 

 

All you do:

  1. Preheat oven to 425 degrees. Thaw and wash cod fillets, if frozen. Pat dry on paper towels.
  2. Combine crumbs, Parmesan cheese, Italian seasoning and garlic powder on a plate, mixing well.
  3. Pour 1 tablespoon lemon juice onto separate plate.
  4. Working 1 fillet at a time, place a fillet on the plate in the lemon juice, sprinkle with desired amount of kosher salt and black pepper. Turn the fillet over in the lemon juice and sprinkle seasoning on the other side.
  5. Dredge fillet in the Parmesan mixture, patting it all over fillet to coat.
  6. Place in an oiled baking dish; repeat with remaining fillets.
  7. Sprinkle a little lemon juice over fillets and drizzle them lightly with olive oil.
  8. Bake at 425 degrees for about 20 minutes or until they easily flake with a fork and edges are browning (sprinkle more Parmesan on top if desired). Serve with vegetables and applesauce cups.

Holiday Appetizer: Crab Salad Stuffed Wonton Cups

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:

 

 

 

 

 

 

 

 

 

 

With their starry shape and scrumptious filling, these Crab Salad Stuffed Wonton Cups are an elegant addition to any holiday appetizer spread. They take just 10 minutes to prepare and you can whip up the filling in advance, if needed. We’ll call that a holiday entertaining WIN, for sure.

Crab is also a perfect option for this time of year. It’s low in calories but rich in flavor, making it a nice balance to the heavier, more-indulgent foods that we all love to serve around the holidays.

Crab Salad Stuffed Wonton Cups

Recipe created in partnership with The Wholesome Dish

Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 12

Ingredients

  • Cooking spray
  • 24 wonton wrappers
  • 1/4 cup mayonnaise
  • 2 tsp lemon juice
  • 1/2 tsp lemon zest
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • 1/4 tsp dried dill
  • 8 ounces lump crab meat, picked through to remove any shells
  • 1/4 cup thinly sliced green onion

Instructions

  1. Preheat oven to 350° F. Coat a standard 12-cup muffin tin with cooking spray.
  2. Lay one wonton wrapper on a flat surface. Place a second wonton wrapper on top of it, staggering the corners of the two wrappers so the result looks like an 8-sided star. Push the combined wonton wrappers into a cup in the muffin tin. Repeat with the remaining wrappers. Spray the tops of the wonton wrappers with more cooking spray.
  3. Bake the unfilled wonton cups for 10 minutes. Cool completely. Store the unfilled cups in a sealed container at room temperature for up to one day, until ready to serve.
  4. To prepare the crab salad, mix together in a medium bowl the mayonnaise, lemon juice, lemon zest, salt, black pepper and dill. Whisk until well combined. Add the crab meat and green onion and stir gently. Store the crab salad in a sealed container in the refrigerator until ready to serve (store for up to one day maximum).
  5. To serve, fill the wonton cups with the crab salad.

Hot Honey Broiled Sockeye Salmon

Mouthwatering wild flavor from a sustainable heritage salmon fishery—Bristol Bay is Alaska’s sockeye salmon. From our abundant waters to your kitchen, share a wild dinner tonight. BRISTOLBAYSOCKEYE.ORG

4 Servings

All you need:

1 side of sockeye salmon, pin bones removed
Salt, to taste
6 tbsp butter
3 cloves garlic, whole; smashed
3 tbsp sriracha sauce
3 1/2 tbsp honey
Cilantro and lime wedges, for garnish

 

All you do:

  1. Pat the salmon dry and place it on a foil-lined baking sheet. Season the fillet generously with salt. Set the broiler to high.
  2. In a small saucepan, melt the butter. Stir in the garlic, Sriracha sauce and honey, cooking 2 minutes until melted together and fragrant.
  3. Remove from heat and remove garlic pieces from sauce. Drizzle half of the Sriracha honey butter over the salmon side to evenly coat, reserving the rest of the butter for serving.
  4. Place the salmon in the oven on the middle-upper rack (about 6 inches from the heat source).
  5. Broil the salmon, keeping a close eye on it, until cooked to medium in the center, about 6 minutes.
  6. Serve the salmon promptly with cilantro, lime wedges and an additional drizzle of Sriracha honey butter.

 

 

 

Celebrate with Seafood: Feast of the Seven Fishes

The holidays are upon us and Seafood Nutrition Partnership (SNP) is here to remind and inspire you about the importance of eating #Seafood2xWk.

Seafood provides unique health benefits as a lean protein and is the best source for omega-3 fatty acids, which are healthy fats essential to human health and development. However, only 1 in 10 Americans follow the recommendation from the Dietary Guidelines to eat seafood at least twice a week.

The Christmastime tradition of Feast of the Seven Fishes is a delicious and nutritious way to celebrate the holiday season. Whether for Thanksgiving, Hanukkah, Christmas or Kwanzaa, try adding more seafood to your celebrations – not only will you enjoy a delicious meal, but you’ll also reel in the amazing benefits of seafood.

SNP has shared seven brand new recipes created by their team of chef ambassadors for you to try this year:

Don’t forget to share your creations on social media with the hashtag #Seafood2xWk.

 

 

Creamy Oyster Stew

The weather is getting cooler — even downright cold in some spots. This oyster soup is the perfect dinner to help you and your family stay warm.

Tip: Oysters are in the Hy-Vee ad this week!

Ingredients
Serves 6
Quantity Ingredient
¼ c. Hy-Vee unsalted butter
1 shallot, minced
1 stalk(s) celery, minced
2 clove(s) garlic, minced
4 c. Hy-Vee heavy whipping cream, or Hy-Vee whole milk
¼ tsp. Hy-Vee salt
¼ tsp. celery salt
½ tsp. Hy-Vee ground black pepper
1 pt. oysters, shucked
1 green onion, plus additional green onion for garnish, sliced
Hy-Vee crushed red pepper, for garnish
Hy-Vee oyster crackers, for garnish

Directions

  1. Melt butter in a large saucepan over medium heat. Add shallot, celery, and garlic. Cook until softened, about 3 to 5 minutes.

  2. Stir in cream, salt, celery salt, and pepper. Bring to a simmer; add oysters with their liquid to saucepan. Stirring continuously, cook oysters until they begin to curl; turn off heat. Stir 1 sliced green onion.

  3. Serve stew immediately and garnish with additional sliced green onion, crushed red pepper, or crackers, if desired.

#CelebrateSeafood During National Seafood Month

October is National Seafood Month and we are celebrating all month long! There’s no better time than now to #CelebrateSeafood. In fact, most people feel good about seafood – yet only one in 10 people meet the goal of having seafood two times per week. Here are the top three reasons you should step up your seafood game:

  1. Live longer: Eating fish literally saves lives – eating seafood two to three times per week reduces the risk of death from any health-related cause. Plus, seafood has essential omega-3s.
  2. Seafood is a protein with benefits: It’s among the highest-quality proteins and offers many additional health benefits. It can reduce your risk of heart disease, improve how you feel during pregnancy, help your child develop a healthy brain and eyes, and improve memory and sharpness in older adults.
  3. Seafood is delicious, versatile, budget-friendly and fast: From delicate, mild flounder to flavorful salmon, seafood can please any palate. Fresh, seasonal catches are easy on the wallet as are frozen and canned options. From start to finish, you can get fish or shellfish on the dinner table in 15 minutes or less.

Not sure where to start? This easy one pan fish dish can be used with any white fish, such as snapper, grouper, flounder, or barramundi. Plus, it’s ready in 30 minutes.

One Pan Fish Dish
Servings: 4

Prep Time: 10 mins
Cook Time: 20 mins

All you need:

1 lb white fish such as snapper, grouper, flounder, barramundi

¼ cup cherry tomatoes, halved

1 medium onion, cut into quarters

2 cups broccoli florets

1 lemon, half sliced and half juiced

⅛ cup canola oil

4 tbsp olive oil

Kosher salt, to taste

Freshly ground pepper, to taste

Fresh rosemary sprigs or other herbs, if desired

 

All you do:

  1. Heat pan with canola oil on medium temperature for about one minute.
  2. Place all vegetables in pan and cook for 5 minutes, uncovered.
  3. Drizzle lemon juice all over and season with salt and pepper.
  4. Place fish on top of vegetables in center and place 2 lemon slices on top of fish.
  5. Sprinkle with salt and pepper.
  6. Cover the pan and cook on medium for 10-12 minutes, depending on thickness of fish.
  7. Finish with a drizzle of olive oil all over and top with rosemary.

 

Hungry for more? Take the pledge to eat #Seafood2xWk and follow us on social media for tips, tricks, recipes and more!

Dish On Fish: A Guide To Instant Pot

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:

Cooking Seafood in an Instant Pot: A Guide

We’ve been talking a lot about the Instant Pot, and for good reason! This handy culinary appliance is a great resource for simplifying your time in the kitchen.

Personally, we love it because it means there is a lot less hands-on cooking time, freeing you up to do something else like prep a side salad, help your kids with their homework, or, our personal favorite, treat yourself to a well-deserved glass of wine.

To help you get started with cooking seafood in your Instant Pot, here are a few of our best tip and tricks for working with the Instant Pot:

General starter tips:

  • While the Instant Pot cooks about 30% faster than conventional cooking, it’s important to know that just because it’s called an Instant Pot does not mean your meal will cook instantly! Because of the heat-up time and the pressure-release time, the cooking time using an Instant Pot is different than its actual start-to-finish time. It took us a little while to realize that “Instant Pot” is more synonymous with “one pot” than with “instantly made.”
  • For a more accurate start-to-finish time, allow at least 30 additional minutes beyond the recipe’s requirements – or even more, depending on the food being cooked and the volume of it.
  • For recipe inspiration and troubleshooting questions, Facebook groups such as the Instant Pot Communityare great resources.

Seafood-specific tips:

  • When cooking seafood in the IP, the best cooking method is either steaming or stewing, ideally with the original juice being retained.
  • When cooking fish or shellfish, it is helpful to manually release the vent to stop the cooking process, to ensure you don’t overcook.
  • The Instant Pot can cook frozen seafood, which is helpful if you forget to defrost beforehand. When cooking seafood from frozen, add 2 minutes to the cook time. As with all cooking methods, check that the seafood is cooked thoroughly before eating.
  • For a concise guide on seafood cooking times, check out the charts on the Instant Pot website.

 

 

Get On The Grill With Seafood For National Grilling Month

Most people think of hot dogs, burgers and grilled veggies when they envision a backyard barbecue. But did you know that seafood can be just as good (or better!) than other grilling staples? While some people may be intimidated by the idea of grilling seafood – thinking of it as too delicate or getting easily stuck on the grate – the truth is that seafood is a great option for your next barbecue. As you celebrate National Grilling Month this July and all summer long, consider adding seafood to your grill for a quick, healthy and tasty option.

The first thing to consider when grilling seafood is what type of seafood to use. Since seafood generally cooks quickly, it’s best to grill with thick (>1 inch) fillets, shell-on shrimp, or even small whole fish, like mackerel, if you plan on putting the fish directly on the grate. However, this does not mean that smaller fillets cannot be grilled. Wrapping in foil, corn husks, or banana leaves, as well as placing fish on cedar planks are all great ways to help prevent overcooking and keep smaller fillets tender.

Once you know what seafood you’re going to use, you can set yourself up for success on the grill by using the indirect heat method to ensure your food is cooked on both sides but still tender. Indirect heat means that you create one high-heat area and one low-heat area on your grill; you can do this by placing coals on one side of the kettle or preheating both sides of a gas grill, then turning one side off.

To cook with indirect heat, sear the fish on the high-heat area for about 2 minutes (with skin down if you are using skin-on fillets), then flip and transfer to the low-heat area to finish cooking. The rule of thumb for cooking fish fillets is 10 minutes per inch of thickness or until it flakes apart under gentle pressure, so if you have a one-inch fillet you should sear for 2 minutes and then cook over low heat for about 8 minutes. Chef Barton Seaver gives a full explanation of the indirect cooking method here.

Now that you’re fully equipped to master seafood grilling, the only thing left to do is decide what dish to make first! These Grilled Skin-on Fillets with Marinated Citrus Salad from Barton Seaver use the indirect grilling method and are a great way to get the whole family outside and enjoy seafood throughout the summer!

 

Grilled Skin-on Fish Fillets With Marinated Citrus Salad

 This recipe works well with all types of fish fillets including Alaskan pollock, barramundi, salmon and trout.

 

All you need:
2 oranges, peeled and segmented
1 lemon, peeled and segmented
1 serrano chile, very thinly sliced
1 shallot, very thinly sliced
salt
4 skin-on fish fillets
2 tbsp extra-virgin olive oil
2 tsp good red wine vinegar

 

All you do: 

  1. Combine orange and lemon segments, chile, shallot, and salt to taste in a colander. Let mixture sit while you cook the fish.
  2. Prepare a charcoal grill, concentrating the hot coals onto one side of the kettle. Season fillets with salt. Place the fish, skin-side down, over the hottest part of the fire, leaving them there until the edges begin to crisp, about 2 minutes. To finish cooking, rotate the grill grate so the fish sits opposite the hot coals. Cover the grill and continue to cook for another 8-10 minutes, until fish is cooked through.
  3. Transfer the draining citrus mixture into a bowl and gently stir in vinegar and olive oil. Use a fish spatula to remove the fish from the grill and place them on a warm plate. Serve the fillets immediately with the marinated citrus salad.

 

Grilled salmon steaks on the flaming.

 

Seafood Summer

The American Heart Association recommends that we eat seafood at least twice a week. Seafood is a protein option that is packed with nutrients that may impact your health in a positive way – and it tastes great, too! Eating seafood may help manage your blood sugars, lower your cholesterol and your blood pressure. So, what’s in seafood that gives it all this power? Omega-3 which is the healthy fat that we want to be consuming in our diet. Having a diet rich in omega-3 helps manage weight and lower triglycerides. Fatty fish such as salmon will help lower cholesterol by increasing HDL levels in the blood. Seafood also contains many essential vitamins including A, E, D and C.

If you or a family member haven’t found a favorite fish, try it in something like fish tacos! Everyone loves tacos and it is an easy way to incorporate seafood in your weekly diet. Look below for a healthy fish taco recipe featuring our Hy-Vee seafood of the month: Rainforest Tilapia. Look for other Responsible Choice seafood at your local Hy-Vee.

 

Fish Tacos

All you need:

For the fish:
1 tsp onion powder
1 tsp cumin
1 tsp garlic powder
4 Hy-Vee Rainforest Tilapia filets
1 tbsp oil
1 package La Tortilla Factory Low Carb Small Tortillas
Red cabbage, shredded, if desired
Avocado, diced, if desired

For the Chipotle Lime Cream Sauce:
½ cup plain Greek yogurt
¼ cup Bolthouse Farms Sweet Heat Sriracha Yogurt Dressing
1 tbsp lime juice

Suggested toppings:
Chopped fresh cilantro
Sliced radish
Shredded romaine lettuce

All you do:

  1. In a small bowl, mix together the cumin, onion powder and garlic powder. Sprinkle both sides of each fish fillet evenly with the seasoning.
  2. Prepare Chipotle Lime Cream Sauce: Mix all ingredients together until smooth and chill until ready to eat.
  3. Heat oil in pan over medium-high heat until hot. Lay fish fillets in a pan and cook on each side for about 2 minutes, or until fish begins to flake. Remove pan from heat and flake the fish with a fork. Serve fish on warm small tortillas, topping with red cabbage, avocado and Chipotle Lime Cream Sauce. Enjoy!