This spring, take a fresh look at our seafood selections. Whether you are choosing seafood for lent, or simply trying to eat healthier, we have you covered! Fresh Alaskan salmon, cod, and pollock are among the excellent options you will find at our store. Our supplier, Superior Foods, receives fresh seafood daily to ensure the freshest options are available to you. Preserving the environment, sustainability, and working with other ethical suppliers and fishermen is a priority for our Alaskan Seafood supplier.
The seafood options in our stores are not only fresh, but also healthy! Seafood, especially fish, are lean and packed with protein; they are also lower in fat and calories when compared to animal proteins. While all of these are nutritious options, each has its own health benefits:
- Salmon is a rich source of omega-3 fatty acids which promote heart and brain health; in fact, it’s one of the best fish sources for the nutrient. Salmon has a more vibrant flavor when compared to white fish such as cod or pollock, but also has a firmer texture. Try utilizing salmon in a variety of recipes and with various preparation methods, such as grilled versus as part of a pasta dish, to find your favorite way to enjoy salmon.
- Cod is a good source of protein, phosphorus, niacin, and Vitamin B-12. Cod contains some omega-3 fatty acids, but is not a rich source like salmon. Cod is flakier when compared to salmon, but well liked in many meals such as fish and chips.
- Pollock is a mild-flavored white fish and is generally well liked by many. Pollock, like cod, also contains omega-3 fatty aids, but they’re not as prevalent as they are in salmon. Pollock works well in many dishes, so the overall nutrition depends on the other ingredients and cooking methods. If you like fish sticks, but not other types of fish, pollock is for you!
Here is the perfect recipe for a Friday night during Lent or any weeknight family meal:
Recipe source: Our Family Foods
• 8 ounces Alaskan salmon
• 8 ounces cod or pollock
• 2 tablespoons Our Family canola oil, divided
• 1 teaspoon minced garlic
• 1/2 teaspoon Our Family dried dill
• 1 egg
• 2/3 cup potato, slightly mashed
• Dash Our Family black pepper
1. Preheat oven to 350 degrees F. In a foil pouch, lightly coat fish with 1 tablespoon canola oil and season with garlic and dill. Tightly close foil and bake or steam for 10 minutes or until fish flakes. To cook over the stove, heat 1 tablespoon of oil in a skillet. Add fish fillets and cook until the fish flakes and reaches an internal temperature of 145 degrees F.
2. Flake fish into bite size chunks and combine with egg, mashed potatoes, and a dash of pepper. Gently stir until evenly mixed. Using a 1/3 cup measuring spoon, shape into patties, and gently press to flatten. Freeze patties for 10 to 15 minutes. While patties freeze, prepare vegetable side dish of choice such as a green salad/slaw or roasted broccoli.
3. Heat 1 tablespoon oil in a frying pan. Once the oil is hot, add the patties. Fry for 1 minute on each side, until golden brown. Transfer patties to a baking sheet and bake for 5 to 7 minutes or until warmed through.
4. Plate with veggies of choice and garnish with lemon wedge and sauce of choice.
Remember fish isn’t just for Lent! Aim to eat fish twice each week to get the recommended amount of omega-3 fatty a cids for better health. While plant-based food such as flax, chia seed, and walnuts also contain omega-3 fatty acids, those obtained through fish are more readily converted by the body for use. Feel confident in choosing Alaskan seafood as a healthy choice!
STEPHANIE EDSON - REGIONAL WELLNESS SPECIALIST
Stephanie is an award-winning registered dietitian who believes in empowering every individual to make nutritious food choices to support a healthy lifestyle. She believes in the power of food as medicine and loves sharing about nutrition with others.