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23 Healthy And Kid-Friendly Fish Recipes To Try

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Fish is nutritious seafood containing high amounts of lean protein, omega-3 fatty acids, vitamin D, and selenium (1). These nutrients are crucial for the healthy physical and cognitive development of growing children. The dietary guidelines for Americans (2020-2025) recommend that children older than two years may consume eight ounces of seafood a week (2). You can try different fish recipes for your children containing low mercury fishes, such as cod, salmon, tuna, and catfish.

This post shares 20+ easy-to-prepare, healthy fish recipes that you can prepare with your children at home easily. 

20+ Fish Recipes For Children

Here are some mouth-watering, nutritious, and easy-to-make fish recipes that you and your child can try at home.

1. Halibut steaks with salsa

Image: Shutterstock

You will need: 

  • 2 halibut steaks
  • 1 small orange (juiced)
  • 2 garlic cloves (crushed)
  • 2tbsp extra virgin olive oil
  • 1tsp coriander powder
  • 1tsp cumin powder

How to prepare:

  1. Put olive oil, orange juice, garlic, coriander, and cumin into a bowl and mix well.
  2. Add halibut and coat it with the mixture thoroughly.
  3. Heat a grill pan over high heat. Place the fish steaks on the grill pan and cook each side for two to three minutes until the fish begins flaking.
  4. Once done, place the fish steaks on a warm serving plate and serve with salsa.
  5. Complete the meal by serving the dish with crusty bread, salad, or steamed rice.

2. Tuna sandwich

Image: Shutterstock

You will need:

  • 4 multigrain bread slices
  • 4 lettuce leaves
  • ½ cup canned tuna fish
  • ½ cup celery stalk (finely chopped)
  • ⅓ cup cottage cheese
  • ¼ cup red onion (finely chopped)
  • ¼ cup red tomatoes (sliced)
  • 2tbsp fresh parsley (minced)
  • 2tbsp mayonnaise
  • 1tbsp lemon juice
  • 1tsp Dijon mustard
  • Pinch of dill

How to prepare: 

  1. Except for lettuce leaves and bread slices, mix all the ingredients in a bowl. Your tuna mixture is ready.
  2. Spread a lettuce leaf on a bread slice and top it with half of the tuna mixture.
  3. Place two tomato slices on the mixture and cover it with another lettuce leaf. Place another bread slice and set the sandwich Repeat the process for the remaining slices.
  4. Heat a grill pan over medium heat. Put both the sandwiches on it and grill each side for two to three sides.
  5. Put the sandwiches on a plate and serve them with baked potatoes and a cup of fresh lemon juice.

3. Fish and olive spaghetti

Image: Shutterstock

You will need:

  • 1 cup millet spaghetti pasta (cooked)
  • 1 cup canned whole tomatoes (drained and coarsely chopped)
  • 1 cup grilled salmon (shredded)
  • ½ cup Kalamata olives (pitted and halved)
  • ¼ cup olive oil
  • 3tbsp capers
  • 2tbsp fresh parsley (chopped)
  • 2tsp anchovy paste
  • 2tsp garlic (minced)
  • ¼ tsp red pepper flakes
  • Salt and pepper, to taste

How to prepare: 

  1. Heat olive oil in a saucepan over medium heat. Sauté anchovy paste, minced garlic, and red pepper flakes for a couple of minutes until the garlic’s raw aroma fades away.
  2. Add tomatoes, salt, and pepper. Stir the mixture and bring to a simmer.
  3. Cook for ten minutes, occasionally stirring until the tomatoes break and form a thick sauce.
  4. Next, add olives and capers. Mix well and cook the mixture for an additional ten minutes.
  5. Add pasta, grilled fish, and Cook for a minute or two and then transfer the dish to the serving bowl or plate. Serve warm with homemade fruit punch or some refreshing mocktail for lunch.
  6. You can add some seasonal veggies and certain seeds, such as black sesame, to enhance this recipe’s taste and nutrition.

4. Fish fajitas

Fish fajitas

Image: Shutterstock

You will need:

  • 100g haddock fillets (cut into strips)
  • 70g Panko breadcrumbs
  • ½ cup parmesan cheese (grated)
  • ½ cup sour cream
  • 4 whole-wheat tortillas
  • 1 egg (beaten)
  • 3tsp fajita seasoning
  • 2 spring onions (finely sliced)
  • 1 yellow pepper (sliced)
  • 1 red pepper (sliced)
  • 2 ripe avocados (mashed)
  • 1 ripe tomato (diced)
  • 1 lime (juiced)
  • Rice bran oil, for greasing

How to prepare: 

  1. Heat the oven to 392°F (200°C). Grease the baking sheet using olive oil and set it aside.
  2. Put the beaten egg in a bowl and set it aside. Place the breadcrumbs in another bowl and stir in fajita seasoning.
  3. Dip the fish strips first into the egg and then into the breadcrumbs. Ensure the strips coat well with the breadcrumbs.
  4. Transfer the coated strips to the baking sheet and bake for five minutes.
  5. Meanwhile, apply some oil to the onions and peppers. Set them aside in a bowl until the fish bake.
  6. After five minutes, take out the baking sheet from the oven and put onion and peppers on it. Bake for an additional ten minutes until the fish strips turn golden.
  7. Then, mix avocado, sour cream, diced tomato, lime juice, and some black pepper in a bowl. The homemade avocado fajita sauce is ready.
  8. Warm the tortillas on a skillet over low heat until their base turns light brown. Transfer them to a plate and fill them first with avocado sauce and then baked fish and veggies.
  9. Roll the fajita and put them into a serving plate. Serve immediately with homemade cheese dip, salsa, and hummus with a cup of milk. It is suitable as an after-school snack for children and teens.

5. Spicy fish, mango, and herb salad

Spicy fish, mango, and herb salad

Image: Shutterstock

You will need:

  • 200g basmati rice (cooked)
  • 100g plain Greek yogurt
  • 4 boneless cod fillets
  • 2 cups fresh mint, coriander, and parsley leaves (mixed)
  • ¼ cup extra virgin olive oil
  • 2 green onions (thinly sliced)
  • 1 mango (sliced)
  • 1 Lebanese cucumber (seeded and grated)
  • 1 garlic clove (crushed)
  • 2tbsp coconut flakes (toasted)
  • 2tbsp lemon juice
  • Lime pickle, to serve

For spice mix:

  • ⅓ cup plain flour
  • 1tsp cumin powder
  • 1tsp coriander powder
  • ½ tsp garam masala
  • ½ tsp dried chili flakes
  • ½ tsp turmeric powder

How to prepare: 

  1. Mix yogurt, cucumber, garlic, and half the lemon juice in a bowl. Set aside to stand.
  2. For spice mix, combine all ingredients in a bowl and mix thoroughly.
  3. Toss the fish into the spice mix to coat it from all the sides evenly. Shake off the excess spice and transfer the fish to a plate.
  4. Heat two and a half tablespoons of oil in a frying pan over medium-high heat. Add fish and cook for two to three minutes on each side until well cooked.
  5. Then, combine herbs, onion, mango, coconut flakes, oil, and the remaining lemon in a bowl.
  6. Put cooked rice in a bowl and top it with fish, yogurt mixture, and mango salad. Serve immediately to enjoy the flavors.

6. Salmon tacos with lemon dressing

Salmon tacos with lemon dressing

Image: Shutterstock

You will need:

  • 2 soft corn tacos
  • 1 cup salmon fillet
  • 1 cup Greek yogurt (unsweetened)
  • ½ cup cherry tomatoes (halved)
  • ¼ cup mix cheese (diced)
  • 2 ripe avocados (peeled and cubed)
  • 2 limes (zested and juiced)
  • 1tbsp Italian seasoning
  • Olive oil

How to prepare: 

  1. Grease a foil paper with olive oil. Put the salmon fillet into it and brush it with olive oil, too. Sprinkle some Italian seasoning, lime zest, and juice.
  2. Fold the foil covering the salmon from each side properly.
  3. Heat a grill pan on medium heat. Put the foiled salmon onto the pan and cook for ten minutes. When halfway through, open the foil and check the fish; the salmon should be opaque.
  4. Once the fish is cooked, open the foil and shred the fish into thin strips using a fork.
  5. Transfer the fish strips into a bowl and add lime zest, juice, yogurt, cheese, and Italian seasoning.
  6. Spread this mixture on the tacos and top it with tomato and avocado. Serve immediately in midday or evening for healthy snacking.
  7. You can add corn, red onions, mushrooms, lettuce, and some more healthy ingredients to customize this recipe to your child’s likes.

7. Mackerel with red pepper quinoa salad

Mackerel with red pepper quinoa salad

Image: Shutterstock

You will need:

  • 2 fresh mackerel fillets
  • 6 cups low-sodium vegetable stock
  • 2 cups red pepper (roasted)
  • 1 cup red quinoa
  • 1 cup sugar snap peas
  • ½ cup corn (boiled)
  • ½ cup broccoli florets (thinly sliced)
  • 2 garlic cloves
  • 1 small red onion
  • 1tbsp olive oil

How to prepare: 

  1. Put quinoa, snap peas, and four cups of vegetable stock in a saucepan. Bring the mixture to a boil and then let simmer for ten minutes. Remove from the heat and allow the quinoa to absorb the remaining stock.
  2. Meanwhile, blend garlic with the remaining two cups of vegetable stock into a  smooth paste using a blender.
  3. Next, heat the olive oil in a frying pan over low heat and fry mackerel for two to three minutes on each side. Remove from the pan and set aside.
  4. Add mackerel, diced red onion, roasted red peppers, corn, broccoli, and garlic mixture to quinoa.
  5. Pour the mixture into the frying pan and cook for about five to eight minutes until the stock dries.
  6. Transfer the quinoa to a serving bowl and serve fresh in dinner or brunch.

8. Baked tuna and spinach patties

Image: iStock

You will need:

  • 2 golden potatoes (peeled and coarsely chopped)
  • 1 cup frozen spinach (thawed and excess liquid removed)
  • 1 cup canned tuna (drained and flaked)
  • 1 cup multigrain breadcrumbs
  • ¼ cup cheddar (coarsely grated)
  • ¼ cup milk
  • 2 eggs
  • 1 shallot (trimmed and thinly sliced)
  • 1tsp lemon zest
  • Plain flour, to dust
  • Olive oil, for greasing

How to prepare: 

  1. Preheat the oven to 356°F (180°C). Line a baking tray with parchment paper.
  2. Boil potatoes in boiling water for around ten minutes until tender. Once done, drain the water and keep the potatoes aside on a plate.
  3. Add a tablespoon of milk and mash the potatoes to a smooth paste using a masher. Transfer the potato mash to a large bowl and set aside for five minutes to cool.
  4. Add tuna, cheddar, shallot, spinach, lemon zest, and one egg to the potato mash. Season with salt and pepper and mix well to combine.
  5. In a separate bowl, mix the remaining milk with eggs. Put flour and breadcrumbs in separate bowls.
  6. Roll the potato and tuna mixture between your palms and make palm-size patties.
  7. Dip each pattie in the flour, then egg mixture, and finally in breadcrumbs to coat. Place them onto the baking tray.
  8. Apply oil on the patties and bake for 20 minutes until golden. Serve them with homemade tomato ketchup or mint-cheese dip.

9. Fish pie

Image: Shutterstock

You will need:

  • 1 boneless salmon fillets
  • 1 boneless cod or haddock fillet
  • 1 cup floury potatoes (peeled and chopped)
  • 1 cup full-fat milk
  • 1 cup cheddar cheese (grated)
  • 2tbsp unsalted butter
  • 2tbsp double cream
  • Salt and pepper, to taste

How to prepare: 

  1. Preheat the oven to 400°F (200°C).
  2. Meanwhile, boil the potatoes in a pan with a covered lid. As the potatoes begin boiling, reduce the flame and simmer for 15 minutes.
  3. Drain the potatoes and then mash them into a smooth paste using a potato masher. Set the paste aside in a bowl.
  4. Add half of the butter, cream, and a pinch of salt and pepper. Mix well and set aside.
  5. Place the milk in a saucepan with the salmon fillets and the cod/haddock. Bring to a boil and simmer for two to three minutes.
  6. Place the fish in a baking dish, pour the cooking liquid into a jar and keep it aside.
  7. Next, melt the remaining butter in a pan over medium heat. Add milk and then stir in the flour while mixing continuously for a minute.
  8. Slowly add the milk from the jar until the sauce begins to thicken. Turn off the heat and add half of the cheese and a pinch of black pepper.
  9. Pour the sauce over the fish mixture and layer it with mashed potatoes.
  10. Sprinkle the remaining cheese and place the baking dish into the oven for 15 to 20 minutes until the cheese melts and the crust turns golden.
  11. Once done, serve warm with peas and sweetcorn for a sumptuous early dinner.

10. Tuna-stuffed sweet potatoes

Image: Shutterstock

You will need:

  • 2 sweet potatoes
  • 1 cup corn kernels (boiled)
  • 1 cup canned tuna (drained and flaked)
  • 2tbsp parsley (chopped)
  • 3 eggs (lightly beaten)
  • ½ cup goat cheese (grated)
  • Green salad, for a side serving

How to prepare: 

  1. Preheat the oven to 374°F (190°C).
  2. Place the sweet potatoes on a baking sheet and bake them for around 60 minutes until tender. After 60 minutes, remove from the oven and set aside to cool.
  3. Cut the sweet potatoes into halves horizontally. Scoop out half of the flesh from each half, leaving a semi-hollow potato shell.
  4. Mash the sweet potato flesh using a fork and add corn, tuna, and parsley. Stir in beaten eggs and season to taste.
  5. Fill the mashed potato mixture into the sweet potato shells and place them onto the baking tray. If the shells look too soft to hold the filling, cover them with foil paper for support.
  6. Sprinkle cheese on top and bake for 30 minutes until the crust turns golden.
  7. Serve immediately with a green salad, homemade hot sauce, and a cup of fresh lemonade to make a sumptuous summer lunch.

11. Crispy fish burger

Image: Shutterstock

You will need: 

For burger:

  • 2 soft multigrain buns
  • 1 cup flat, white fish fillets
  • 1 cup breadcrumbs (toasted)
  • 2 cheese slices

For dredge batter:

  • 1 egg
  • 1tbsp vegan mayonnaise
  • 1tbsp Dijon mustard
  • 1tbsp flour
  • ½ tsp salt
  • Black pepper, to taste

For the tartar sauce:

  • 1 cup mayonnaise
  • 1tbsp dill pickle (finely chopped)
  • 1tsp fresh parsley (chopped)
  • 1tsp capers (drained and finely chopped)
  • 1tbsp fresh lemon juice
  • 1tsp white sugar
  • ¼ tsp salt

How to prepare: 

  1. First, prepare tartar sauce by mixing all the ingredients in a bowl. Set aside for ten minutes.
  2. Next, cut fish fillets into two-inch-thick squares slightly larger in size than the burgers. Set them aside on a plate.
  3. Prepare dredge batter by mixing all the ingredients in a bowl.
  4. Carefully coat fish with the dredge batter and then with the breadcrumbs. Transfer the fish to a baking tray and repeat the process with the remaining fish squares.
  5. Bake the fish for around 15 minutes until the fish is cooked through.
  6. Remove from the oven and place on a plate. Immediately top with cheese so that it melts with the heat.
  7. Cut the buns in halves and dry toast them on a skillet for 20 seconds on each side.
  8. Place one lettuce leaf on the burger base and top it with a fish square, a dollop of tartar sauce, and a cheese slice. Cover with another lettuce leaf and finally cover the filling with the top bun. Repeat the process to make another burger.
  9. Serve the burgers with baked sweet potato fries, mustard sauce, and a cup of homemade mint mojito.

12. Fish mappas

Image: Shutterstock

You will need:

  • 1 cup skinless, boneless pollock fillets (cut into semi-thick pieces)
  • 2 cups canned coconut milk
  • 1 cup basmati rice (cooked)
  • 1 cup tomatoes (diced)
  • ½ cup parsley (roughly chopped)
  • 2 large onions (sliced)
  • 2 garlic cloves (chopped)
  • 3tbsp tikka curry paste
  • 1tbsp sunflower oil

How to prepare: 

  1. Heat oil in a large saucepan over medium heat and add onions. Sauté for five to ten minutes until they soften.
  2. Next, add garlic and tomatoes, and fry for two minutes. Add curry paste and coconut milk, and bring the mixture to a boil.
  3. Add fish to the pan and simmer the mixture for eight to ten minutes until just cooked.
  4. Turn off the heat and transfer the fish curry to a bowl. Sprinkle coriander and serve with the rice.

13. Fish stew

Image: Shutterstock

You will need:

  • 2 skinless pollock fillets (cut into chunks)
  • 1 cup canned tomatoes (chopped)
  • ½ cup raw shelled king prawns
  • 500ml fish stock
  • 2 carrots (diced)
  • 2 leeks (thinly sliced)
  • 2 celery sticks (diced)
  • 2 garlic cloves (finely chopped)
  • 1tbsp olive oil
  • 1tsp fennel seeds
  • Salt and black pepper, to taste

How to prepare:

  1. Heat olive oil in a saucepan. Add fennel seeds, carrots, celery, and garlic, and cook for five minutes until the vegetables soften.
  2. Stir in leeks, tomatoes, and fish stock, and season with salt and pepper.
  3. Bring the mixture to a boil, then cover, and simmer for about 20 minutes until the sauce thickens and reduces to half.
  4. Add fish chunks, prawns, and cook for about two minutes more. Turn off the heat and transfer the stew into a serving bowl.
  5. Serve warm with toasted bread and a cup of ginger ale.

14. Tuna pasta bake

Image: Shutterstock

You will need:  

  • 1 cup multigrain spiral pasta (cooked)
  • 1 can tuna (drained)
  • 2 cups chunky tomato sauce
  • 2 handful Kalamata olives
  • ½ cup mozzarella cheese
  • ½ cup frozen peas
  • ½ cup corn
  • 1 carrot (grated)
  • 1 broccoli (chopped and stems intact)
  • Handful of baby spinach
  • Handful of parsley (chopped)

How to prepare:  

  1. Preheat the oven to 392°F (200°C).
  2. Put all the vegetables, sauce, pasta, and tuna in an oven dish. Mix well.
  3. Sprinkle over the cheese and bake for 30 minutes until the cheese melts and the crust turns golden brown.
  4. Serve warm with fresh orange juice or a low-sugar drink of your choice.

15. Hot and sour fish soup

Image: iStock

You will need:

  • 750ml chicken or fish stock
  • 200g raw, tail-on tiger prawns
  • 150g thin rice noodles (cooked)
  • 150g skinless salmon fillet (cut into small cubes)
  • 3 garlic cloves (thinly sliced)
  • 2 spring onions (chopped)
  • 2 limes (juiced)
  • 1 small ginger (sliced)
  • 1tsp coriander seeds
  • 2tbsp fish sauce
  • Handful coriander leaves
  • Handful mint leaves
  • Lemon slice and few lemon leaves for garnish
  • 1tbsp lemongrass (chopped) for garnish

How to prepare: 

  1. Put coriander seeds and ginger in a saucepan over low heat. Pour the stock and bring the mixture to a boil, then simmer gently for five minutes. Set aside for ten minutes.
  2. After ten minutes, return the stock mixture to boil. Add fish sauce and garlic, reduce the heat and simmer for two minutes.
  3. Add prawns and salmon, and cook gently for about five minutes until the prawn and fish are firm and cooked.
  4. Add spring onions, coriander leaves, mint leaves, and lime juice. Cook for two to three minutes and turn off the heat.
  5. Divide the rice noodles between soup bowls and top them with the soup.
  6. Garnish with lemon, lemongrass, and lemon leaves and serve immediately.

16. Mediterranean baked fish with basil

Image: Shutterstock

You will need:

  • 1 cup fish fillet (halibut)
  • 2 bell peppers (sliced)
  • 2 shallots (peeled and sliced)
  • 10 basil leaves (sliced into ribbons)
  • 8 garlic cloves (minced)
  • 1 lemon (juiced)
  • 6tbsp virgin olive oil
  • 1½ tsp dry oregano
  • 1tsp ground coriander
  • Salt and black pepper, to taste

How to prepare:

  1. Preheat the oven to 425°F (218°C).
  2. Meanwhile, season the fish with salt and pepper and place it in a large zip-lock pouch or bag.
  3. Put oregano, coriander, minced garlic, basil, extra virgin olive oil, and lemon juice into the bag and zip it.
  4. Keep the zip-bag in the fridge and let the fish marinate for 30 minutes to an hour.
  5. Spread bell peppers and shallots in a baking dish. Place the fish on them and pour over the marinade.
  6. Put the baking dish into the oven and bake for 15 minutes or until the fish flakes easily.

17. Tuna melt pizza baguettes

Image: Shutterstock

You will need:

  • 2 baked baguettes
  • 1 cup tuna (shredded)
  • 1 cup cheddar (grated)
  • 1 cup sweetcorn (boiled)
  • 1 red pepper (diced)
  • 1 green pepper (diced)
  • 1tbsp tomato purée
  • 1tsp Italian seasoning
  • Handful of black olives (sliced)

How to prepare: 

  1. Preheat the oven to 374°F (190°C).
  2. Cut the baguettes into halves lengthwise and cook directly on the oven shelf for eight minutes.
  3. Meanwhile, mix diced peppers, sweetcorn, tuna, and two-third of grated cheddar.
  4. Transfer the baguettes to a baking sheet and spread a tablespoon of tomato purée on each piece.
  5. Put half of the tuna mixture over each baguette and sprinkle the remaining cheese.
  6. Return the baking sheet into the oven and bake the baguettes for 12 minutes until the cheese melts and the crust turns golden.
  7. Once done, transfer the baguettes to a plate and garnish them with black olives. Serve warm as a quick snack.

18. Tangy Indian fish curry

Image: Shutterstock

You will need:

  • 2 cups tomatoes (chopped)
  • 1 cup firm white fish (skinned and cut into cubes)
  • ½ cup of fresh coriander leaves (chopped)
  • 1 onion (quartered)
  • 2 garlic cloves (peeled)
  • 2-inch ginger piece (peeled and roughly chopped)
  • 2tbsp tamarind paste
  • 1tsp black mustard seeds
  • 1tsp coriander powder
  • 1tsp cumin powder
  • ½ tsp turmeric powder
  • Handful of curry leaves
  • Mustard oil

How to prepare: 

  1. Blend onion, garlic, ginger, and coriander leaves into a smooth paste using a blender.
  2. Heat a tablespoon of mustard oil in a skillet and fry black mustard seeds and curry leaves until fragrant.
  3. Add onion paste and sauté for two minutes. Add turmeric, coriander powder, and cumin, and fry the mixture for an additional two minutes.
  4. Finally, add tomatoes and tamarind paste with 200ml of water. Cook the mixture until the tomatoes break down and the mixture thickens.
  5. Stir in fish pieces, cover the skillet, and simmer for five minutes until the fish cooks.
  6. Turn off the heat and transfer the curry into a serving bowl. Serve warm with cooked basmati rice or steamed red rice.

19. Easy-peasy tuna nachos

Image: Shutterstock

You will need:

  • 1 packet round corn chips
  • 1 cup canned tuna in oil (drained and roughly flaked)
  • 1 cup cheddar cheese (grated)
  • 1 cup cherry tomatoes (halved and quartered)
  • ¼ cup fresh coriander leaves (chopped)
  • ½ cup sour cream
  • 1 small red onion (finely chopped)
  • 1 avocado (halved)
  • 1 green capsicum (finely chopped)
  • 1tbsp lime juice
  • 3tsp taco seasoning
  • Lime wedges, to serve

How to prepare: 

  1. Preheat the oven to 392°F (220°C).
  2. Meanwhile, spread corn chips on the base of a baking dish.
  3. Sprinkle cheese and two teaspoons of the taco seasoning. Bake the chips for 10 to 12 minutes until the cheese melts.
  4. Scoop the avocado flesh into a bowl and add lime juice. Mash the mix to a smooth paste using a fork. Season the paste with salt and pepper.
  5. Top the corn chips with tuna, onion, capsicum, tomato, and coriander. Serve with mashed avocado, lime wedges, and sour cream.

20. Smoked salmon pinwheel sandwich

Image: Shutterstock

You will need:

  • 2 spinach wraps
  • 2 cups spinach (chopped)
  • 1 cup smoked salmon
  • 1 cup cream cheese
  • 1tbsp fresh dill (chopped)
  • 1tsp dried oregano and thyme mix
  • ½ tbsp chives
  • ⅛ tsp garlic powder

How to prepare:

  1. Combine cream cheese, dill, chives, Italian seasoning, and garlic powder in a bowl. Mix well.
  2. Put a wrap on the clean kitchen counter and evenly spread the cream cheese mixture over it, leaving about a half-inch of room around the edges.
  3. Layer the cream cheese mixture with spinach, followed by smoked salmon. Tightly roll the wrap and tuck the ends. Use cream cheese to seal the end if needed.
  4. Then, cut the wrap into half-inch rounds using a small serrated knife. Repeat the process with other spinach wrap and make more pinwheel sandwiches.
  5. Serve immediately with a cup of fresh juice, baked zucchini chips, and mint dip.

21. Healthy fish cakes

Image: Shutterstock

You will need:

  • 1 cup cooked cod
  • ¾ cup Panko breadcrumbs
  • 2 eggs (beaten)
  • ¼ cup green onion (thinly sliced)
  • 1tbsp lemon juice
  • ½ tbsp Old Bay seasoning
  • ½ tsp coarse salt
  • ¼ tsp black pepper
  • Sesame seed oil

How to prepare: 

  1. Place all the ingredients in a mixing bowl and mix well using a fork such that the fish flakes.
  2. Take around two tablespoons of this mixture between your palms and roll it into a small cake or patty.
  3. Repeat the process to make cakes until all the mixture gets used up. Put all the cakes on a plate and set the plate aside.
  4. Meanwhile, heat some oil in a frying pan over medium heat. Place a few cakes in the pan and fry for three to four minutes on each side. The fish should look golden brown.
  5. Transfer the cakes to a plate and serve warm with homemade ketchup, hummus, guacamole, or cheese dip.

22. Chunky fish chowder

Image: Shutterstock

You will need:

  • 1 liter fish stock
  • 150g skinless, boneless salmon (cut into chunks)
  • 150g skinless, boneless white fish (cut into chunks)
  • 300ml whole milk
  • 1 cup potato cubes
  • ½ cup canned sweetcorn (rinsed and drained)
  • 2 leeks (finely sliced)
  • 1 lemon (zest)
  • 2tbsp double cream (optional)
  • 2tsp olive oil
  • Salt and black pepper, to taste
  • Handful chives (snipped)

How to prepare:

  1. Heat oil in a saucepan over medium heat. Add leeks and fry for five minutes until they soften.
  2. Add potatoes and cook for an additional minute. Pour fish stock and lemon zest, cover, and simmer for 12 to 15 minutes until the potatoes are tender.
  3. Remove half the potatoes and leeks from the stock and set them aside in a bowl.
  4. Transfer the remaining potatoes, leeks, stock, and milk into a blender and blend well until you get a smooth-flowing, lump-less liquid.
  5. Pour the liquid back into the pan, add sweetcorn, fish, and the vegetables kept in the bowl.
  6. Cover the pan and gently heat for three to four minutes until the fish is just cooked.
  7. Stir in chives, cream, salt, and black pepper. Cook the chowder for a minute or so, and then turn off the heat.
  8. Transfer the chowder to a serving bowl and serve hot as a soulful early dinner.

23. Trout toast with scrambled eggs

Image: Shutterstock

You will need:

  • 2 thick slices of country-style bread
  • 1 boneless, smoked trout fillet (skin removed and flesh broken into one-inch pieces)
  • 2 scallions (thinly sliced on a diagonal)
  • 2 large eggs
  • Half lemon
  • 3tbsp unsalted butter
  • 3tbsp sour cream
  • 2tbsp dill (coarsely chopped)
  • 2tsp extra-virgin olive oil
  • ¾ tsp kosher salt
  • Freshly ground black pepper, to taste

How to prepare:

  1. Whisk eggs with a three-fourth teaspoon of salt until no streaks remain. Set aside to stand.
  2. Heat two tablespoons of butter in a skillet over medium heat. As soon as foaming subsides, add two slices of bread and toast until they turn golden brown underneath. Transfer the bread slices to a plate, cooked side up.
  3. In the same skillet, heat the remaining butter over medium heat. Once the butter begins foaming, cook egg mixture, stirring with a spoon in sweeping motions, until some of the egg begins to gather but is still somewhat runny.
  4. Stir in sour cream and cook, occasionally stirring, until the eggs are lightly set.
  5. Spread the eggs over the bread slices and top with trout. Grate lemon zest over the trout and then squeeze the lemon to pour some juice over the bread.
  6. Season with black pepper and spread scallions and dill on top. Serve immediately and let your child enjoy the burst of flavor through this delectable Sunday breakfast dish.

Fish is nutritious seafood that can offer abundant macro and micronutrients to your child or teen. Choose fish that are safe to consume and contain less mercury. Involve your child in buying the fish, choosing the ingredients, and picking a recipe. Prepare a dish of your child’s choice and enjoy the delectable flavor of fish.

References:

MomJunction's health articles are written after analyzing various scientific reports and assertions from expert authors and institutions. Our references (citations) consist of resources established by authorities in their respective fields. You can learn more about the authenticity of the information we present in our editorial policy.

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