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

Honey Lime Shrimp

Recipe courtesy of The Mazzetta Company.

All you need:

1 pound shrimp, peeled
1/3 cup honey
2 tbsp white vinegar
2 tbsp chopped chives
1/4 cup olive oil
1 tsp red pepper flakes, optional
2 garlic cloves, minced
2 tbsp Dijon mustard
salt & pepper, to taste
1 tbsp butter

 

All you do:

  1. Combine all ingredients except the shrimp and butter. Marinate the shrimp in half of the honey mixture for 20 minutes. Place the other half of the mixture aside.
  2. After shrimp is done marinating, heat the butter over high heat in frying pan. Reduce heat and add shrimp. Cook for about 2 minutes on the first side and 1 minute on the second side, or until shrimp is done.
  3. Add the remaining honey mixture. Serve immediately.

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.