Struggling to get your kids to eat fish?
We all know that fish is good for us but how can we get our kids to eat more of it?
The Heart Foundation recommends that Australians should eat 2-3 serves of fish per week but I’m pretty sure a significant proportion of the country is falling short of this target…
Why is fish so good for us?
It is high in protein
It contains many nutrients, including B vitamins, iron, zinc, iodine, potassium and selenium. Oily fish is also a good source of vitamin D
Oily fish (e.g. salmon, sardines, tuna) contains high levels of omega-3 fatty acids which are essential for brain and heart health
Studies have shown that regular fish consumption has a protective effect against asthma in children
Eating fish improves brain function and reduces cognitive decline, particularly in the area of memory.
Fish is anti-inflammatory
I have to admit, I wasn’t a fan of fish when I was a child, unless it was battered or crumbed and served with chips!
If your children are also reluctant to give fish a go, I recommend trying some of these tasty fish-based meal ideas:
Salmon parcels
Cut a skinless salmon fillet into 2-3 pieces. Cut a sheet of puff pastry in half and place the salmon pieces in the middle of the puff pastry. Sprinkle salmon with dukkah, fold to seal (like a parcel) and bake at 190 degrees for 15-20 minutes or until the pastry is golden. Serve with vegetables or salad.
Glazed salmon with rice and vegetables (serves 4)
Prepare the glaze by mixing ¼ cup of tamari or soy sauce with 2 tablespoons rapadura sugar or raw honey.
Place four skinless salmon fillets in a glass baking dish and coat with the glaze (you can either leave the fillets whole or cut them into smaller pieces). Bake at 180 degrees for 15 minutes. Serve with rice and vegetables.
Sushi or sashimi (homemade or bought)
Note: some fish, e.g. shark (flake) and swordfish, may contain high levels of the toxic metal mercury. It is particularly important for young children and pregnant women to minimise consumption of these types of fish as mercury is harmful to the developing brain and nervous system.
References
Better Health Channel, 2022, ‘Fish’, State Government of Victoria, viewed 6 April 2023, https://www.betterhealth.vic.gov.au/health/healthyliving/fish
Leech J, 2019, ‘11 evidence-based health benefits of eating fish’, Healthline, New York, viewed 6 April 2023, https://www.healthline.com/nutrition/11-health-benefits-of-fish
Yang H, Xun P & He K, 2013, ‘Fish and fish oil intake in relation to risk of asthma: a systematic review and meta-analysis’, PLoS One, vol 8 no 11.