How to Work Fish Into Your Family Meal Plan

We hear the warnings over and over again. Studies repeatedly say that North Americans don’t eat enough fish and are missing out on all of those healthy omega 3 fatty acids that are so critical for decreasing bad cholesterol and reducing our risk for so many diseases, particularly heart disease. We recognize that we may fall into that demographic, but fish can be expensive and if it’s not something we were raised on, it can be baffling to know how to include it into our diets, particularly if we are cooking for picky children (or spouses!). Let’s face it, a child who has not encountered fish before, outside of the frozen stick variety, can be extremely resistant to being presented with a beautifully steamed piece of salmon topped with a lemon wedge and a sprig of fresh dill. Many non-fish-eating adults would be as well. So, here is a breakdown of some excellent varieties of fish and some tips on how to make them family friendly.

 

 

This is the king of all healthy fish because mercury levels are low and one serving provides more than three times the recommended minimum daily dose of omega 3 fatty acids. It is also high in vitamin D which is so critical to our body’s ability to absorb calcium. Tinned salmon with the bones left in is also a great source of calcium.

 

Here’s a suggestion for what to do with it…

 

Sauce it up. Kids love sauce whether it’s teriyaki, BBQ, or honey garlic and it’s not a crime to put some sauce on your fish, if you think it will be an easier sell for your more challenged eaters. Lay the salmon pieces on some foil, drizzle with some sauce, then wrap the foil around the fish and bake it at about 425° (220°) for about 10 minutes, depending on the thickness of the fish. Wrapping it in the foil will help to keep it moist but be careful not to overcook and dry it out. Finding the right texture and doneness of salmon for your palate comes with trial and error but remember, it’s easier to stick it back in the oven for a couple of minutes than to choke down dried out, overcooked fish!

 

Another high calcium serving tip is to use that canned salmon that many of us grew up on. Look for sales at your local grocery store and keep a couple of tins on hand for a quick dinner. Take 2 tins (213g each) of bone-in salmon packed in water, drain and break it down in a bowl until the bones are crushed (you may want to remove the spines and skin, they’re harder to hide!). Mix in one egg, about 1/2 cup of bread crumbs, and ½ a medium finely diced onion. Add in about ¼ tsp of thyme or dill. Take the mixture and spoon it into mini muffin cups, full to the top, and bake at 350° (176°) for 20-25 minutes. For an extra calcium punch, make a simple white sauce of 2 tbsp flour and 2 tbsp of butter (melt butter in pot, mix in flour with whisk), then slowly add in 1 cup of milk and whisk until thickened. Salt and pepper to taste. It’s a creamy, calcium rich topping to the simple fish cake.

 

 

With more than twice the recommended daily allowance for B12 and half the RDA for niacin, rainbow trout is another great addition to your dinner table. One serving has more than one day’s recommended daily allowance of heart healthy Omega 3s and it is an excellent source of protein that is low in saturated fat.

 

How to enjoy it…

 

Rainbow trout is similar in flavour to salmon and can be cooked in similar ways. A little bit of glaze or sauce can do wonders for picky kids. Smoked trout can be flaked into pasta or salads or wrapped into a tortilla with some avocado and tomato for a yummy lunch. Trout is also a versatile and mild addition to quiche, which can be a very kid friendly way to introduce this fish.

 

 

This flaky white fish is low in overall fat and one serving packs in over 50% of your daily protein intake. It also contains almost a full day’s worth of brain boosting Omega 3s, is high in vitamins B12 and B6, and is a good source of potassium and magnesium. Halibut also a great source of Vitamin D which is not found in many foods. One serving meets more than 50% of your daily recommended daily allowance.

 

How to get the family to eat it…

 

Because of its mild flavour and creamy colour, halibut is extremely versatile.  Why not try it in a delicious noodle stir-fry instead of chicken? The recipes you can find online are endless for this kid-friendly fish.

 

 

This easily accessible and increasingly popular fish is low in cholesterol, sodium and saturated fat as well as containing 50% of your daily recommended amount of protein in one serving. For those of you looking for high Omega 3 content however, tilapia will not be the fish for you, with only 1/3 of your daily dose per serving. Still, this fish is incredibly mild and versatile and can make a great jumping off point for introducing fish to your family table.

 

What the kids don’t know…

 

I have been serving tilapia to my kids for years now, dredged in some egg and a bit of salted and peppered flour, then sautéed in olive oil. They think it’s chicken and I can’t bring myself to correct them as they gobble up entire fillets at a sitting. For the “grown ups” in the family, I take the sautéed fish out of the pan and put in some garlic, lemon juice and white wine, cook the liquids down a bit, then replace the fish to the pan and sprinkle with chopped green onions before serving.