Many kids turn up their nose when offered fish at meal times. My kids used to be a part of that group until I found the key to getting them to eat fish: have them help with the preparation and cooking. Here are two healthy fish recipes my kids love to help make and eat.
The first kid-friendly fish recipe is a healthy take on traditional breaded and fried fish. This lighter dish still maintains the crunch and taste that kids love from the original version without the added fat and calories. Kids will love getting their hands dirty dipping the fish in the corn flake crumbs and will be eager to taste the finished product.
Crispy Baked Fish Recipe
1 pound of fish fillets, fresh or frozen
1/4 teaspoon salt, optional
Dash of fresh ground pepper
1 1/2 tablespoons corn, canola or olive oil
1/3 cup corn flake crumbs
Wash and dry fish fillets and season with salt and pepper. Dip fish in oil and let drain. A cookie cooling rack works great for draining excess oil from the fish. Have kids coat fish thoroughly on all sides with corn flake crumbs and arrange coated fish in a baking dish sprayed lightly with cooking spray. Bake at 350 degrees for 30 minutes or until fish flakes easily. I have also made this recipe using milk or a lightly beaten egg to adhere the crumbs to the fish.
What kid doesn’t love foods in nugget form? A healthy take on the perennial kids favorite chicken nuggets, salmon nuggets are nutrition filled gems offering a healthy dose of Omega-3s. These nuggets are so delicious adults will gobble them up too. Although these contain Tabasco sauce, they are really quite mild. This recipe uses canned salmon which adds a boost of calcium and magnesium from the fish bones. Canned salmon is pressure cooked which softens the bones and makes them edible. You can also remove the bones if you choose. You can also use boneless skinless salmon in this recipe.
Salmon Nuggets Recipe
1 (7.5 ounce) can of salmon, any variety
1/4 cup chopped green onion
1 tablespoon mayonnaise
1 teaspoon lemon juice
1 1/2 cups soft fresh breadcrumbs, divided
1 teaspoon Dijon mustard
1/8 teaspoon Tabasco sauce
1 large egg, beaten
1/8 teaspoon dried thyme
1/8 teaspoon fresh ground black pepper
2 tablespoons butter
Remove the skin from the canned salmon. In a bowl, have kids swish the undrained salmon with a fork in order to blend the bones into the salmon. The bones should easily disintegrate into the flaked fish. Add onions, mayonnaise, lemon juice, one cup of bread crumbs, mustard, Tabasco sauce, beaten egg, thyme and pepper. Mix until well blended. Have kids shape the mixture into one inch balls and then flatten slightly with a fork. Roll nuggets in remaining bread crumbs. Nuggets can be fried in a pan for about 1 1/2 minutes on each side, baked in a 350 degree oven for 15 minutes or microwaved on high for two minutes.