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Seafood Sensations

Hy-Vee dietitian Christy Frese was here on this Monday morning to give you tips on how to make healthy seafood dishes within a modest budget.

Fishing For a Fast Meal?

When it comes to preparing an easy meal in minutes, seafood is probably not the first thing that comes to mind. But seafood tops the list for a meal you can get on the table in minutes. That’s because most seafood takes minimal prep time and ingredients and depending on its size, can easily cook in 15 minutes.


We all know how good seafood is for us. It’s a great source of lean protein. Fatty fish such as salmon, tuna, and trout are rich in two kinds of omega-3 fatty acids. The American Heart Association 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

·        may help lower blood pressure


Not quite sure how to cook seafood? Here are basic guidelines for cooking seafood to perfection.

·        10-Minute Rule. Whether you bake, broil or grill, cook seafood approximately 10 minutes for every inch of its thickness.

·        Opaque and Flakes. Reliable tests to determine when seafood is cooked and ready to eat are that the seafood will turn opaque and will “flake” when a knife or fork is gently inserted and slightly twisted into the thickest part of the fish. When in doubt, a food thermometer should read 145° F.

·        Simple Seasonings. Less is more when it comes to seasonings. Keep seasonings simple and use dill, parsley, chives, garlic or fresh-cracked black pepper. A light drizzle of butter or splash of white wine, lemon or lime juice will complement the seafood without overpowering it.


Enjoy grilling seafood this time of year. Below is a family-favorite grilled salmon recipe.


Grill-Glazed Salmon

Serves 4.


All you need:

3 tbsp packed Hy-Vee brown sugar

4 tsp Hy-Vee Dijon mustard

1 tbsp Hy-Vee soy sauce

1 tsp rice vinegar

4 (4 oz each) salmon fillets


All you do:

1.      Preheat grill.

2.      Combine brown sugar, mustard and soy sauce in a small bowl. Reserve 1 tbsp of mixture in a separate bowl.

3.      Stir rice vinegar into reserved mixture. Set aside.

4.      Place salmon skin-side-down on greased grill rack and brush glaze over fillets. Repeat glazing for 8 to 10 minutes or until fish flakes easily with a fork.

5.      Serve with rice vinegar mixture drizzled over top.


Nutrition Facts per serving: 260 calories, 13 g fat, 2.5 g saturated fat, 0 g trans fat, 65 mg cholesterol, 530 mg sodium, 11 g carbohydrates, 0 g fiber, 10 g sugar, 23 g protein.



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