Seafood for Families

• Full of heart-healthy omega-3 fats
• Can reduce your triglyceride levels by up to 50%
• Healthier vision and brain development for babies
• Improve memory

Serves 4

All you need
4 (4 oz each) salmon fillets
2 tbsp packed Hy-Vee brown sugar, divided
Ground cumin, to taste
Hy-Vee sea salt and Hy-Vee cracked black pepper, to taste

All you do

1. Preheat oven to 450 degrees.
2. Place salmon fillets skin-side-down on a greased baking sheet.  Press each fillet with 1/2 tbsp brown sugar.  Sprinkle each lightly with ground cumin and salt.
3. Bake for 15 minutes or until fish flakes easily with a fork.  Sprinkle with black pepper before serving.  

Nutrition Facts per serving: 230 calories, 12 g fat, 2.5 g saturated fat, 0 g trans fat, 65 mg cholesterol, 105 mg sodium, 7 g carbohydrates, 0 g fiber, 7 g sugar, 23 g protein.

Daily Values: 2% vitamin A, 8% vitamin C, 2% calcium, 4% iron.

Salmon is versatile:

• Bake
• Saute
• Grill
• Poach
• Broil

All fish cooks approximately 10 minutes per inch of thickness (both sides included).

Add flavorful rubs and marinades to seafood prior to cooking for enhanced flavor.  You can even use your favorite vinaigrettes for flavoring as a marinade.  Just 30 minutes will add flavor.

Weekly recommendations per American Heart Association:
For all without diagnosed coronary heart disease, the goal is to eat a variety of fish (preferably oily) at least twice weekly totaling 8 ounces per week.  This recommendation includes pregnant and nursing mothers.  

10 tips to eat more seafood:

1. Eat a variety
2. Keep it flavorful
3. Shellfish counts
4. Keep it on hand
5. Choose wisely
6. Get creative
7. Grow up on seafood
8. Know your portions
9. Top a salad or a sandwich
10. Just eat more!