Want to get kids to eat more fish and get more of those good omega-3’s? Try incorporating more fish into their daily diet!
If your child’s not a fan of fish, worry not! With a little creativity and these fun and delicious recipes, you can turn your kids into fish fans in no time!
1. Crispy Fish Bites
Just like their favourite chicken nuggets, these fish bites are crispy on the outside! You can’t go wrong with some delicious AND nutritious fillets!
Ingredients
- 500g cod fillet or any other firm white fish, skinned
- 75g plain flour
- 2 eggs
- 200g fresh white breadcrumbs
- 1litre vegetable or rapeseed oil (for deep frying)
For the sauce:
- 200ml mayonnaise
- 2tbsp capers
- 2tbsp chopped fresh parsley
- 1 lemon
Method
- To make the sauce, mix the mayonnaise with the capers, parsley and the juice of half the lemon. Spoon into a bowl and chill until ready to serve.
- Cut the fish into finger-sized pieces. Place the flour on a plate and season with salt and freshly ground pepper. Beat the eggs in a shallow bowl and place the breadcrumbs on a separate plate.
- Dip the fish first into the seasoned flour, then the eggs and finally the breadcrumbs, ensuring they are well coated.
- Half fill a large, deep saucepan with the oil and heat until a crust of bread will brown in 40 seconds.
- Fry the fish in the hot oil, in batches, so that the temperature of the oil is not lowered, until golden brown, about 2–3 mins. Drain well on kitchen paper and serve with the sauce and the remaining lemon cut into wedges.
Get the full recipe and more tips here.
2. Tuna Pasta Bake
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Besides fish bites, what other recipes can get kids to eat more fish? Try this instant family favourite which has flakes of tuna and sweetcorn topped with a crunchy layer of cheese!
Ingredients
- 1tbsp oil
- 1 small red onion, peeled and finely chopped
- 5 medium-sized mushrooms, chopped
- 150g sweetcorn, canned or frozen
- 400g can chopped tomatoes
- 3tbsp tomato purée
- 300g penne pasta
- 185g can of tuna fish in sunflower oil, drained
- 25g pack of ready salted crisps
- 100g mature Cheddar cheese, grated
- 900ml flameproof dish
Method
- Heat the oil in a frying pan, add the onion and cook for 5 minutes over medium heat, then add the mushrooms and cook for 5 minutes, until softened. Stir in the sweetcorn, tomatoes and tomato purée and simmer for a few minutes.
- Meanwhile, stir the pasta into a pan of boiling salted water and cook according to pack instructions, until just tender. Drain, then put it back in the pan. Set the grill to hot.
- Stir the pasta into the sauce, then break the tuna into large flakes and gently mix in. Spoon into the dish. Crush the crisps in the bag and sprinkle them over the top, with the cheese.
- Put the dish on a baking tray and grill for about 5 minutes until the cheese has melted and turned golden brown. Serve hot with salad or greens.
Get the full recipe and more tips here.
3. Salmon Fish Fingers
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These great fish fingers would definitely get kids to eat more fish, and work well with a creamy homemade dip!
Ingredients
- 500g(1lb 2oz) centre-cut skinless salmon fillet
- 3tbsp plain flour
- 2 eggs
- 110g(4oz) fresh white breadcrumbs
- Salt and freshly ground black pepper
- 25g(1oz) butter (if shallow-frying)
- 2tbsp olive oil
- Lemon wedges, to serve
- For The Tomato And Basil Dip:
- 275g(10oz) tomatoes, roughly chopped
- 110ml(4fl oz) creme fraiche
- 1tbsp finely shredded basil
Method
- Preheat the oven (if using it – see below) to 220ｰC (425ｰF), Gas mark 7.
- Cut the piece of salmon in half across the width and then cut each half into six equal-sized fingers down the length. Sift the flour onto a plate or into a wide bowl, beat the eggs in another bowl and place the breadcrumbs in a third. Season each with salt and pepper.
- First dust the salmon fingers in the flour, then dip them in the beaten egg and finally in the breadcrumbs, to evenly coat. (The fish fingers can be prepared in advance to this stage and then stored in the fridge for up to 24 hours or freezer for up to 3 months.)
- To shallow-fry, melt the butter with the olive oil in a large frying pan on medium-high heat and fry the fish fingers for 3-4 minutes each side or until crisp, golden and cooked through. Drain well on kitchen paper.
- Alternatively, drizzle the olive oil on a large baking sheet and arrange the fish fingers on the oiled sheet. Bake in the oven for 8-10 minutes, turning halfway through cooking until crisp, golden and cooked through.
- Meanwhile, prepare the tomato dip. Blitz the chopped tomato in a blender or using a hand-held blender until smooth. Push through a fine sieve into a small saucepan and simmer on a low heat for 4–5 minutes or until reduced and thickened. Remove and leave to cool completely before stirring into the creme fraiche with the basil and a little salt and pepper.
- Serve the salmon fish fingers with lemon wedges for people to squeeze over together with a bowl of the tomato and basil creme fraiche to dip into.
Get the full recipe and more tips here.
4. Tandoori Fish Bites
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If your kids love a mild curry kick, this chunky fish with creamy tandoori sauce will surely be a hit. Serve with rice or naan for a truly filling dinner.
Ingredients
- 150g pot plain yogurt
- 2tbsp tandoori curry paste
- 1tbsp lime or lemon juice
- 350g haddock loin or monkfish tail cut into 6-8 pieces (about 5cm/2in square)
- 10cm piece cucumber
- 10 mint leaves
- Salt and freshly ground black pepper
- 1tbsp sunflower oil, for frying
- 250g pack of pilau or Thai rice, for serving
- 1 lime, cut into wedges
For the salad
- 2 tsp caster sugar
- 4 tsp rice vinegar
- 1 large carrot (100g/3½oz)
Method
- Mix 4 tbsp of the yogurt with the curry paste and lime or lemon juice in a shallow dish. Add the fish, coat well, set aside.
- Coarsely grate the cucumber into a sieve, drain well, then mix it into the remainder of the yogurt. Tear or snip in the mint leaves and season well to make a raita.
- Heat a wok and add the oil. Lift fish pieces out of the marinade, draining off excess. Add to pan, cook for 2 mins, then turn them over and cook for a further 1-2 mins.
- To make the salad: Put the sugar in a bowl with the rice vinegar. Microwave on high for 30 secs and stir to dissolve the sugar. Coarsely grate the carrot and add to the dressing with a handful of coriander leaves.
- Cook the rice in the microwave as per pack instructions. Serve the fish on the rice with the salad, raita and lime wedges.
Get the full recipe and more tips here.
5. Fish Burger Wraps
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These yummy wraps which contain burgers and crunchy lettuce are a fun way to get kids to enjoy fish!
Ingredients
- 4 frozen coley or other white fish portions, just thawed
- 2tbsps plain flour
- 1 medium egg
- 45-60g fresh breadcrumbs
- Zest and juice of ½ a lemon
- 2tbsps sunflower oil
- 4 flour tortillas
- 8tsps tartare sauce
- 1 Little Gem lettuce
- 4 dill pickles
Method
- Pat the fish dry with kitchen paper. Put the flour on a plate, beat the egg in a bowl, then mix the crumbs with the lemon zest and seasoning in another bowl.
- Coat the fish portions in the flour, dip in the egg then coat in the crumbs. Pat them on well.
- Heat the oil in a large frying pan. Add the fish and cook over medium heat for about 5 mins on each side, until golden, then stand them up in the pan to brown the edges.
- Warm the tortillas in the microwave or oven, then spread each one with 2 tsp tartare sauce. Pull apart the Little Gem leaves and add 2 to each tortilla. Slice the dill pickles lengthways into 4, lay on top of the lettuce leaves, then top each with a fish burger. Squeeze lemon juice over. Bring in the sides, then fold up the bottom of the tortilla. Serve in napkins.
Get the full recipe and more tips here.
6. Fast Fish Burger
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If your kid loves burgers, and you’re trying to get them to eat more fish, try out these healthy and tasty fish burgers that go well with tartare sauce and salad!
Ingredients
- About 400g (14oz) white fish fillet, skinned (we tried it with coley, hake and pollack)
- 5 tbsps chopped fresh parsley
- 1 rounded tbsp capers, rinsed
- Zest of 1 large lemon
- Salt and ground black pepper
- 1 tbsp olive oil
- A little flour
To serve: Soft roll or rustic bread, salad leaves, sliced cucumber and tartare sauce
Method
- Finely chop the fish or put it in a food processor and whizz briefly, so that it’s still chunky. Add the parsley, capers, lemon zest and seasoning. Squeeze the mixture well in your hand to drain out any water, then shape into 3 burgers about 9cm (3½in) in diameter. Chill to firm, if you have time.
- Heat the oil in a pan, sprinkle a little flour on burgers. Cook them over a low to medium heat for about 3 mins each side, until browned and just cooked. Serve in the roll or bread, with salad and tartare sauce.
Get the full recipe and more tips here.
7. Salmon Fish Cakes
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Which fun and crunchy kiddie meal only takes 35 minutes to make? This one – salmon fish cakes!
Ingredients
- 25g Bitesize Shredded Wheat
- 5 spring onions, finely sliced
- 250g cooked unsalted mashed potato
- 250g uncooked salmon fillet, skinned and chopped into small pieces
- 15g parmesan cheese, finely
- 2tbsp light mayonnaise
- 1tbsp ketchup
- 1tbsp sweet chilli sauce
- 1tsp lemon juice
- 1tbsp dill, chopped
Crumb coating
- 120g Bitesize Shredded Wheat
- 25g parmesan cheese, finely grated
- 2 eggs beaten
- Light sunflower oil spray for cooking
To decorate
- 6 slices of hard-boiled egg
- 3 mangetout, halved
- Parsley sprigs
- 240g petits pois
- One radish thinly sliced
Method
- Place 25g Bitesize Shredded Wheat into a freezer bag and use a rolling pin to crush them until they resemble fine shreds.
- In a large bowl mix together the Shredded Wheat crumbs, spring onions, mashed potato, salmon, mayonnaise, ketchup, sweet chilli sauce, lemon juice, dill and season well.
- Divide the mixture into 6 balls, chill for 3 to 4 hours to firm up.
- For the coating place 120g of Shredded Wheat into a freezer bag and use a rolling pin to crush them until they resemble fine shreds. Mix in the grated parmesan cheese.
- Dip the balls in the beaten egg, shaking off any excess, then coat in the cheesy Shredded Wheat crumb mixture.
- Dip in the beaten egg a second time then into the cheesy Bitesize Shredded Wheat mixture again to thoroughly coat the balls.
- Put each ball onto a chopping board or tray and pat into a fish shape, press on extra cheesy Shredded Wheat coating if any bald patches appear.
- Spray a little sunflower oil into a pan and heat. Fry the fish cakes for 2 to 3 minutes on both sides until golden brown and the salmon is cooked through
- Place the fish cakes on a plate and decorate with a slice of egg with a pea on top for eyes, half a sugar snap pea for a mouth and a piece of parsley for a fin. Place three slices of radishes for air bubbles coming out of the fish’s mouth.
- Serve with petits pois which double up as the ocean floor.
Get the full recipe and more tips here.
8. Smoky Fish Pancake Parcels
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This delicious fish dish made with creamy cheesy layers, stuffed with potatoes and sweetcorn promises to be an instant family favourite!
Ingredients
- 1.8kg cubed potatoes
- 75g low fat spread
- 50g plain flour
- 575ml semi-skimmed milk
- 1 bay leaf
- 6 black peppercorns
- ½ small onion
- 450g white fish fillet
- 225g smoked haddock
Method
- Put the potatoes in a pan and cover with water. Bring to the boil and simmer for 15 mins. Drain and mash with 25g of the low fat spread.
- Put the milk in a large pan with the bay leaf, peppercorns and onion. Slowly bring to the boil and remove from heat. Remove and discard bay leaf, peppercorns and onion.
- Put 50g low fat spread in a large pan and heat gently until melted. Add 50g plain flour and cook gently for 1 to 2 mins, stirring constantly. Remove from the heat and gradually whisk in reserved milk. Return to the heat and bring to the boil, whisking constantly until thickened.
- Put the fish, skinned and cut into large chunks, in the base of an oven-proof dish, pour over the sauce and spoon the mashed potato over the top. Bake in a preheated oven at 190°C (gas mark 5) for 25 mins until potato is golden. Serve the fish pie immediately.
Get the recipe here.
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