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Fish Oils

Updated: Monday, June 17 2013, 10:48 AM CDT

Hy-Vee dietitian Linda Ashley is "In the Kitchen" with the importance of fish and the beneficial oils only they can provide!


“Catch” Wild Alaskan Sockeye Salmon at Hy-Vee

with your Hy-Vee Dietitian on FOX28 Morning News June 17th 2013

Linda Ashley, RD, LD

Hy-Vee Dietitian

Oakland Rd Hy-Vee

Cedar Rapids, Iowa

319-366-7756  e-mail: Lashley@hy-vee.com


Wild Alaskan salmon is in season & it’s your Hy-Vee dietitians’ pick of the month for June! Your neighborhood Hy-Vee seafood department is receiving this seasonal specialty from the cold, Alaskan waters within 48 hours. This rich, delicious fish with a naturally brilliant red color offers a superior nutritional profile, so “catch” it before the season ends!


Highlights of wild Alaskan salmon:

1.      An ocean of healthy oils

The nutritional highlight salmon seems to be best well-known for is the rich source of health-promoting omega-3 oils it offers that play a role in heart, brain health and prenatal development of the eyes and brain in babies. These oils are considered “essential” meaning we need to consume them since our bodies cannot make them.

Salmon offers more concentrated amounts of omega-3 oils than other fish. Further, it’s in our body’s preferred form (DHA and EPA) so while there are plant sources of omega-3 oils, such as walnuts and flax seed, the body has to convert them to the preferred form, a process that can be less efficient than consuming the animal form available in salmon. Per 3-ounce portion, omega-3 oils:

Wild salmon 1.6 grams

Sardines, canned: 0.8 grams

Canned tuna, light: 0.2 grams


2.      There’s more than just the oils…

Salmon is also a fantastic source of protein and one of the few sources of vitamin D we can find in nature.


3.      Perfect for summertime meals

Enjoy wild Alaskan salmon cooked and seasoned simply. It’s the perfect way to take your backyard grill more upscale from traditional burgers and hot dogs.  Serve it simply with the salsa recipe below, leafy green salad and corn on the cob. You’ll enjoy great taste and a boost for your health!


Basic Cooking Instructions for Salmon:

Oven-Roasted or Grilled Salmon Fillets                         

Serves 4

 “Score” the skin prior to cooking (see below) to enhance moisture in the fish as it cooks. The skin is very easy to remove after the salmon is cooked. When done, fish should reach an internal temp. of 145 degrees Farenheit.

All you need:

4 (6-ounce) skin-on wild Alaskan salmon fillets, about 1 ½-inches thick, skin scored**

2 teaspoons olive oil

Salt and pepper

Lemon wedges, for serving

All you do:

To oven-roast:

  1. Adjust oven rack to the lowest position and place a rimmed baking sheet on the rack.  Heat the oven to 500 degrees.

  2. Pat the salmon dry with paper towels.  Rub the fillets evenly with oil and season with salt and pepper, to taste.  Reduce oven temperature to 275 degrees and remove the baking sheet.

  3. Carefully place the salmon, skin-side down on the hot baking sheet and immediately return to the oven.  Roast until the fish flakes apart when gently prodded with a paring knife, 9-13 minutes.

  4. Gently transfer the fish to individual plates and serve with the lemon wedges.


To grill:

1.       Grill fillets over medium heat for 3-4 minutes, skin side down. Finish with three more minutes on the other side.


**To score the salmon: Use a sharp or serrated knife to cut four or five shallow slashes (about 1-inch apart), through the skin of each piece of salmon.  Be careful not to cut into the flesh of the salmon.



Enjoy salmon in this fresh, summery preparation:


Alaskan Salmon with Avocado, Tomato & Mango Salsa

All you need:

4 (6-ounce) skin-on wild Alaskan salmon fillets, prepared as directed

in Oven-Roasted Salmon Fillets recipe

1 avocado, peeled and diced

2 medium tomatoes, diced

2/3 cup Hy-Vee frozen mango chunks, coarsely chopped

2 tbsp fresh lime juice

1 tbsp fresh chopped cilantro

¼ tsp salt

All you do:

Prepare salmon for cooking as directed in basic Oven-Roasted Salmon Fillets recipe. Meanwhile, combine avocado, tomatoes, mango, lime juice, cilantro and salt. Divide salsa mixture among cooked salmon fillets and serve.

Serves 4. Source: modified from www.californiaavocado.com


Fish Oils

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