June 15, 2024

In the past, you may have heard some facts about fish and omega-3 fatty acids but might be wondering just how reliable those facts are. For example, did you know that 95% of Americans, and 80% of people worldwide, are not getting enough EPA and DHA omega-3s through their diet alone? If you’re interested in learning more about these essential nutrients, keep reading for the answers to some common questions about seafood.

One frequent question is, “What is the serving size of seafood, and how much should I eat a week?” A serving size of fish/seafood is approximately 4 ounces, or the size of a deck of cards/palm of your hand for adults. Each week, try to consume two, 4-ounce servings of seafood. This can be eaten at one time (8 oz serving) or can be eaten throughout the week. However, not all fish are created equal when it comes to omega-3 fatty acids. Fish higher in omega-3s include salmon, mackerel, anchovies, sardines, herring and tuna. This ahi tuna nicoise salad is the perfect option to add some seafood to your diet in a unique way. Not only are you eating omega-3s, but also other great nutrients, like fiber and antioxidants, to help you stay full until your next meal or snack.

The second most frequent question is, “Why are EPA and DHA important, and do I need to supplement omega-3 fatty acids?” You may have heard of EPA and DHA before, as it is focused on during pregnancy. However, EPA and DHA are important not only for your heart or during pregnancy, but throughout your entire life. DHA is considered the neck up (eyes & brain) essential fatty acid and EPA is considered the neck down (heart & joint health) essential fatty acid. These nutrients help fight off inflammation in the body, leaving you feeling better internally.

While we recommend speaking to a physician about supplementation, the Recommended Daily Intake (RDI) of EPA+DHA for women is 1,100 mg and 1,600 mg for men. These are the minimum milligrams needed to support the body’s health. The supplement brand Nordic Naturals uses a process that returns the fish oil to more than 90% of its natural form. This helps the body recognize and use these products faster and more effectively versus a synthetic (known as ethyl ester) omega-3 supplement. Check out this brand if your physician wants you to supplement omega-3s in your diet!

The last question frequently asked is, “How do I figure out my omega-3 levels?” The only way to know is to test your omega-3 level using an Omega-3 Index test. During the month of June, Hy-Vee dietitians will be offering 2,000 FREE Omega-3 Index Screenings at select locations, thanks to our generous sponsors – GOED and Nordic Naturals! Screenings are first come, first serve with limited appointments available. You can connect with me and get signed up for this screening at hy-vee.com.

Ahi Tuna Nicoise Salad
Serves 2

All You Need:
¼ cup plus 2 tbsp Gustare Vita olive oil
2 tbsp Hy-Vee apple cider vinegar
1 tsp Hy-Vee Dijon mustard
1 tsp refrigerated minced garlic
½ tsp Hy-Vee Mediterranean Sea salt, plus additional for seasoning
½ tsp Hy-Vee ground black pepper, plus additional for seasoning
2 (4-oz each) Ahi tuna steaks, cut 1 ¼ inch-thick
4 cups mixed salad greens
2/3 cup fresh green beans, trimmed and steamed
2/3 cup Hy-Vee Smart Bites baby blonde potatoes, halved and steamed
2/3 cup yellow and red cherry tomatoes, halved
2 Hy-Vee Short Cuts hard-boiled eggs, quartered
2 tbsp Hy-Vee Greek Kalamata pitted olives

All you do:

1. Whisk together ¼ cup olive oil, vinegar, Dijon mustard, garlic, and ½ teaspoon salt and ½ teaspoon pepper in a small bowl; set salad dressing aside.
2. Pat tuna dry with paper towels. Season with salt and pepper. Heat remaining 2 tablespoons oil in a medium nonstick skillet over medium-high heat. Add tuna to skillet; cook for 1 to 2 minutes on each side or until desired doneness. Remove from skillet and slice.
3. Arrange salad greens, green beans, potatoes, tomatoes, eggs and olives on two serving plates. Top with tuna and serve with dressing.

Recipe source: https://www.hy-vee.com/recipes-ideas/recipes/ahi-tuna-nicoise-salad. The information is not intended as medical advice. Please consult a medical professional for individual advice.