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Did you know that almost 90% of Americans do NOT meet the recommended intake for seafood? Seafood has a myriad of health benefits and is not as scary to cook at home as you may think! Not sure you’re ready to add seafood to your weekly meal routine? Let me reel you in by answering the most common concerns I hear about seafood!

Let’s start with the basics: A serving size of seafood is approximately 4 ounces or the size of the palm of your hand, and it’s recommended we aim for two servings of seafood per week! From fish tacos to salmon burgers and air-fried fish fillets, the possibilities for family-friendly seafood meal ideas to hit your two servings per week are endless.

If you’re uncomfortable cooking seafood at home, try these tips and tricks: First, grab your meat thermometer – fish only needs to reach an internal temperature of 145°F. A favorite way to prepare fish is in the air fryer. Simply spray the basket and add a salmon fillet or two topped with the seasoning of your choice.

Then cook at 400°F for 12 to 14 minutes or until the fillet has reached 145°F. If you don’t have an air fryer, it’s easy to prepare fish on the stovetop – even from frozen! Heat a heavy nonstick skillet over medium-high heat. Then brush your frozen fish fillet with high-heat cooking oil, such as avocado oil, on both sides and cook for several minutes uncovered until browned. Then flip and add your favorite seasoning, cover the skillet and continue to cook for 6 to 8 minutes or until the fillet has reached 145°F. That’s dinner in 15 minutes or less!

And don’t forget the health benefits of seafood! As a source of lean protein, seafood helps you feel full longer and aids in muscle repair and rebuilding. Vitamin D, naturally found in salmon, is an important component of bone health. Iron, found in seafood, is a mineral our bodies need for growth and development! Last but certainly not least, omega-3 fatty acids are an essential fat needed in our diet.

Omega-3s help support our heart, brain and joint health. I recommend enjoying wild Alaska seafood salmon or cod which are higher in omega-3 fatty acids EPA and DHA and lower in mercury. Plus, sustainable seafood is fundamentally important to Alaska. Each season, Alaska only harvests as much fish as the environment can handle, which allows the marine ecosystem and seafood species to continue to replenish year after year.

Are you convinced yet? If so, fall in love with seafood with this recipe for Hot Honey Alaska Cod with 7-Grain Salad. You’ll not only pack the benefits of seafood into your diet but also the added health benefits of fiber to keep everyone satisfied at the dinner table. And, if you’ve set a goal to consume two servings of seafood a week – join the Hy-Vee Healthy You Seafood Challenge for a chance to win amazing prizes thanks to our generous sponsors, Alaska Seafood and Seafood Nutrition Partnership! Join today by heading to www.hy-vee.com/healthnew/dietitians or reaching out to a Hy-Vee dietitian.

Hot Honey Alaska Cod with 7-Grain Salad

Serves 4

All you need

• 1 lbs Fish Market previously frozen Alaska cod fillets, 1- to 1½-inch thick; cut into 4 portions

• 1 tsp Hy-Vee salt, divided

• 1 tbsp lemon zest

• 3 tbsp fresh lemon juice, divided

• 3 tbsp hot honey

• 2 tbsp Culinary Tours coarse ground smoked porter mustard

• 3 tbsp Gustare Vita olive oil, divided

• 2 tsp Lawry’s seasoned pepper

• 2 garlic cloves, minced

• 2 tbsp unsalted butter

• 1 (8.8 oz) pkg Full Circle Market 90-second microwave 7-grain blend

• 4 cups lightly packed baby spinach and arugula blend

• Lemon wedges, for serving

All you do

1. Pat fish fillets dry with paper towels. Sprinkle both sides with ¾ teaspoon salt; set aside.

2. Zest lemon; set aside. Whisk together 2 tablespoons lemon juice, hot honey, mustard, 1 tablespoon oil, seasoned pepper and minced garlic in a small bowl. Set honey sauce aside.

3. Heat butter and 1 tablespoon oil in a large skillet until butter melts. Add fish fillets in a single layer. Cook over medium heat for 6 to 7 minutes or until fish reaches 145 degrees, turning halfway through.

4. Reduce heat to low; pour honey sauce over fish. Cook for 1 to 2 minutes more or until sauce is bubbly, spooning over fish occasionally. Remove skillet from heat; loosely cover with foil.

5. Cook 7-grain blend in microwave according to package directions. Transfer grains to a medium bowl; fluff with fork. Add spinach and arugula blend, lemon zest and remaining 1 tablespoon lemon juice, remaining 1 tablespoon oil and remaining ¼ teaspoon salt; toss to coat well.

6. To serve, divide grain mixture among 4 serving plates. Top with fish. Drizzle with sauce from skillet. 7. Serve with lemon wedges, if desired.

Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/hot-honey-cod-with-7-grain-salad