Hy-Vee is featuring Rebel Salmon this week in stores. Rebel Fish believes that pairing the freshest fish with bold, flavorful and culinary-inspired seasoning rubs, customers will be inspired to try new flavors and enjoy fish in a new way.
Check out this mouth-watering recipe for Cilantro Lime Spiced Salmon Tostadas from Rebel Fish:
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 DHAper 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
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
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).
In a medium bowl, stir together all of the marinade ingredients.
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.
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.
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:
Heat a large sautépan over medium-high heat; add 1 tablespoon oil and salmon.
Cook salmon until browned or easily flakes, then set the dish aside to cool.
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.
Flake salmon in a large bowl, then combine breadcrumbs, mayonnaise, yogurt, mustard and eggs. Mix well, then mix in vegetables.
Cover bowl and place in refrigerator for 30 minutes.
Preheat grill for medium-high heat. Spray large piece of foil with grilling spray and place over grill grates.
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.
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:
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.
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.
Add the remaining honey mixture. Serve immediately.
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
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:
Preheat oven to 375 degrees. Spray a metal cooling rack with nonstick cooking spray and place over a large baking sheet. Set aside.
In a small bowl, whisk together cornmeal, cumin, and coriander; set aside.
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.
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.
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.
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
Preheat oven to 425 degrees. Thaw and wash cod fillets, if frozen. Pat dry on paper towels.
Combine crumbs, Parmesan cheese, Italian seasoning and garlic powder on a plate, mixing well.
Pour 1 tablespoon lemon juice onto separate plate.
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.
Dredge fillet in the Parmesan mixture, patting it all over fillet to coat.
Place in an oiled baking dish; repeat with remaining fillets.
Sprinkle a little lemon juice over fillets and drizzle them lightly with olive oil.
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.