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.

 

Family-Style Dishes For Late Summer Gatherings

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:

Have Seafood, Will Travel!

We love sharing scrumptious seafood dishes with friends and family. Whether you’re attending a late summer soiree or hosting your own Labor Day barbecue, portable seafood apps and dishes are guaranteed to be a hit at any outdoor gathering.

If you’re hitting the road with simple-to-make seafood dishes, here are few tips to help keep your precious cargo safe when traveling. Plan ahead the night before by making sure you have plenty of ice, freezer packs or frozen gel packs on hand. It’s best to pack your dish in an airtight container—to help keep food fresh and avoid any spills or leaks in the car.

For short trips, a cooler is your best bet for chilled seafood. Keep in mind, full coolers stay colder longer than partially filled ones, so pack the empty space with additional ice or freezer packs. Remember that cold air escapes every time the cooler is opened, so try to keep the lid on as much as possible and open only when necessary.

An insulated bag will also do the trick. If you don’t have one, here’s a hack: Line a box with several layers of towels, packing them close around your seafood dish. Layers of crumbled newspaper also provides insulation.

For hot or room temp dishes, you want to avoid trapping the steam. Keep your seafood dish in a serving tray or container with a vented lid. No lid? No problem. Cover the dish with a plate and wrap it tightly with some towels. The towels help absorb the escaping steam while providing insulation to keep your dish warm until it’s party time.

Warning: when you show up to an end-of-summer gathering with crowd-pleasing seafood yummies, we guarantee you’ll come home with empty containers. There’ll be no leftovers in sight.

Now go enjoy and get your (seafood) party on!

Citrus Marinated Shrimp Skewers

 

 

 

 

 

 

Ingredients:

1 pound large shrimp, peeled and deveined
1 lemon, zested and juiced
1 lime, zested and juiced
3 cloves garlic, minced
3 tbsp Gustare Vita olive oil
1/4 tsp Hy-Vee cayenne pepper
1 tsp Hy-Vee salt
1 tsp Hy-Vee ground black pepper

Directions:

  1. Prepare grill for direct heat, and heat to medium.
  2. Thread shrimp on skewers and place in shallow dish; set aside.
  3. For marinade, combine lemon and lime zest and juice, garlic, olive oil, cayenne pepper, salt and pepper. Pour marinade over shrimp skewers. Marinate 10 minutes.
  4. Remove shrimp from marinade, discarding marinade. Grill shrimp 3 to 4 minutes, turning once, until shrimp is pink and cooked through.

 

https://www.hy-vee.com/recipes-ideas/recipes/citrus-marinated-shrimp-skewers

Smoked Salmon Cucumber Dip

Ingredients
Quantity Ingredient
4 oz Hy-Vee cream cheese, softened
½ cup Hy-Vee plain Greek yogurt
3 tbsp finely chopped red onion
3 tbsp finely chopped seeded cucumber
1 tbsp capers
2 tbsp finely chopped fresh dill
½ tsp lemon zest
9 oz smoked salmon, flaked, divided
20 slice(s) cocktail rye bread
Finely chopped chives

 

Directions

  1. In a small bowl, mix together cream cheese and Greek yogurt until smooth. Stir in red onion, cucumber, capers, dill and lemon zest. Gently fold in about 2 ounces flaked salmon.
  2. To serve, top rye bread with remaining flaked smoked salmon, cream cheese mixture and finely chopped chives.

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