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Hy-Vee Dietitian: Seafood 101

Fish is a smart choice for your health any time of the year. The season of Lent brings new interest in this protein-packed entrée but consumers often lack confidence in how to select and prepare fish; today your Hy-Vee dietitian encourages you not to be chicken about fish! Keep meals with fish fresh, fast and fun with the following tips:

Fresh – Store fish in the coldest part of your refrigerator & use within two days or freeze it. To provide the ultimate fresh seafood experience, select Hy-Vee stores in the area are offering "Flown in Fridays" during Lent; ask at your Hy-Vee seafood counter if your store is participating.

Fast - Fish is quick to cook; the general rule of thumb is 10 minutes of cooking time per inch of thickness. To test for doneness, fish should be opaque & flake easily with a fork or when it reaches 145 degrees with a meat thermometer.

Fun - Make fish part of a fun meal by using it in all-American favorites, such as fish tacos, shrimp quesadillas or even pizza. The familiarity of these foods makes it easier for reluctant fish eaters to try, and even enjoy, eating fish!

Pesto Salmon Pizza
Elevate the sophistication of the all-American favorite, pizza, with basil pesto and smoked salmon. This will become your new gourmet favorite, and it's an easy way to warm up to fish in non-traditional entrées. Complete the meal with a leafy green salad.

All you need:
Pre-made pizza crust of your choice (try Boboli whole wheat crust)
½ cup Classico Traditional Basil Pesto
One (approx. 4-ounce) smoked salmon fillet, coarsely flaked (available in the Seafood case at Oakland Road Hy-Vee)
1 cup coarsely chopped kale greens
1/3 cup Hy-Vee shredded pizza cheese
½ small red onion, sliced
1 Roma tomato, diced
¼ cup Hy-Vee Feta cheese crumbles

All you do:
1. Preheat oven to 375 degrees.
2. On a baking sheet, assemble pizza, as follows: Spread pre-made crust with pesto.
3. Sprinkle with flaked salmon and kale
4. Top with shredded pizza cheese
5. Top with red onion, diced tomato and feta cheese.
6. Bake for approx. 10 minutes until cheese is melted and beginning to brown.
7. Remove from oven. Slice into six pieces & serve.

Serves: 6
Nutrition Facts per serving (using Boboli whole wheat crust): 290 calories, 15 grams fat, 4.5 grams saturated fat, 20 mg cholesterol, 610 mg sodium, 28 gm total carbohydrates, 5 gm fiber, 3 gm sugar, 13 grams protein, % daily values: vitamin A: 40%, vitamin C: 30%, calcium: 15%, Iron 8%

Source:; modified by Linda Ashley, RD, LD Oakland Rd. Hy-Vee

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