Seafood is a delicious and easy way to improve and maintain your health, especially your heart health.

The American Heart Association recommends consuming fish two times per week with servings of 3.5 ounces or about three-fourths cup of flaked fish each time.

Fatty fish tend to be higher in omega-3 fatty acids, which have several health benefits that may reduce your risk of cardiovascular disease, reduce inflammation and assist with brain function.  These fish include:

•Salmon

•Albacore tuna

•Mackerel

•Sardines

•Lake trout

•Herring

Hy-Vee makes it easy for you to make these healthy choices.  Hy-Vee is implementing a new Responsible Seafood Program with the goal of being fully sustainable by the end of 2015.

What this means is that fish caught or farmed in a manner that is sustainable without damage to the environment or to the species or other sea life. Hy-Vee is committed to sustainability to be able to secure future seafood without harming ocean ecosystems or other marine life.  Look for the label “Responsible Choice” on your seafood purchases.

Fish offers a good source of protein while having a low amount of saturated fat.  Enjoy your fish in a variety of delicious, healthy ways:

•Marinate and grill in aluminum foil

•Use in a taco

•Use in sandwiches and salads for a lean protein

•Pan-fry in a small amount of olive oil with favorite herbs and seasonings

•Use in a stir-fry with your favorite vegetables

•Incorporate into a light pasta dish

•Use in your favorite soup and stew recipes

 Dill Pickle Chips ‘N’ Tilapia

Serves 4

All you need

•1 cup crushed Hy-Vee dill pickle potato chips

•4 (3- to 4-oz each) fresh tilapia fillets

•1 cup buttermilk

 All you do

1. Preheat oven to 375°F.

2. Place crushed chips in a medium bowl.

3. Dip tilapia fillets into buttermilk; drain off excess buttermilk, then roll fillet in crushed chips. Place fillets on a greased baking sheet.

4. Bake 20 to 25 minutes or until fish flakes easily with a fork.

Nutrition facts per serving: Calories: 180, Carbohydrate: 9g, Cholesterol: 45mg, Dietary Fiber: 1g, Fat: 6g, Protein: 22g, Saturated Fat: 2g, Sodium: 190mg, Sugar: 1g, Trans Fat 0

Daily nutritional values: 0% vitamin A,10% vitamin C, 2% calcium, 2% iron

Recipe source: www.hy-vee.com

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