Don’t be a chicken of seafood!

Posted at: 02/20/2013 9:41 AM

There’s no need to be a cowardly lion when it comes to cooking and eating fish or seafood.  If you select the right fish or seafood, and choose simple cooking methods, you can rest assured your dish will turn out spectacular and won’t turn out overcooked and “rubbery.”  With family friendly recipes, fish and seafood can easily fit into a regular cooking routine.

Your Hy-Vee Registered Dietitian, Jen Haugen, will provide fun and simple ways to make seafood a regular on your table!

Seafood – A Hero in the Kitchen

Eat more every week
Eating seafood 2-3 times per week may reduce heart disease and help maintain brain health.  Jen will provide 4 simple ways to make sure it’s a regular feature on your menus.

Three simple ways to prepare
Jen will enlighten viewers on three quick and easy methods of cooking different types of seafood.

American Food Re-do
Swap out your favorite American-style foods for seafood versions.  Jen will provide ideas for simple swaps.

Salmon Burgers

Servings: 4 • Source: Lickety-Split Meals by Zonya Foco on National Fisheries Institute

15 ounces canned salmon, drained
8 crackers (saltines type), crushed
3 tablespoons mayonnaise
1/4 cup bell pepper (any color), seeds removed,
1 teaspoon lemon juice
4 drops hot sauce (optional)
Cooking spray or 2 tablespoons olive oil
4 whole wheat hamburger buns
4 lettuce leaves (optional)
4 slices tomato (optional)

1. Put salmon in a medium bowl.
2. Add the crackers, mayonnaise, bell pepper, lemon juice, and
hot sauce (if you like) to the bowl. Mix well.
3. Shape the salmon into 4 patties.
4. Coat a large non-stick skillet with cooking spray or olive oil.
Place skillet on stovetop over medium heat.
5. Cook salmon cakes, turning once with a spatula, until lightly browned on each side.
6. Put burgers on buns. Top with a lettuce leaf and slice of tomato if you like, and serve.

Jen Haugen represents Hy-Vee as a nutrition expert promoting healthy eating throughout the community.  Jen is a member of the Academy of Nutrition and Dietetics.