How to make children love fish?

Good reasons to put fish on the plate

Known to be excellent for memory and the heart, fish has more than one nutritional advantage.
First, because it is rich in vitamin D and omega 3, which are essential for the proper development of the brain and heart. Moreover, fatty fish, including salmon, tuna and sardines, are those which contain the most, which is why they are often popular. However, sole, hake and monkfish, which are lean species, are also interesting. Ideally, you should eat fish twice a week, alternating between fatty and lean fish. This is to benefit from all the available nutrients.
Whatever the species, it should be noted that fish remains a source of protein equivalent to that of meat, with an average of 20 g per 100 g. However, it is less caloric: count 80 kcal per 100 g, in the leanest species, and up to 180 kcal, for the fattest. In comparison, chicken breast contains 120, and certain cuts, such as prime rib, easily reach 250 kcal.
Finally, seafood products contain a multitude of trace elements including vitamin A, B, E, iodine, magnesium… It would therefore be wrong to deprive yourself of them.

What species of fish should you eat?

Between fish threatened by overfishing and those contaminated with mercury, we no longer know where to turn. ANSES therefore recommends that pregnant women and children under three years old avoid consuming swordfish and eel.
As for salmon, monkfish, red mullet and tuna, victims of overfishing, try not to put them on the menu too often. Instead, focus on sustainable species like trout, hake, sardines and flounder. The presence of an MSC Sustainable Fishing, Organic or ASC label is also a criterion to take into account at the time of purchase. They guarantee, in fact, fishing and aquaculture methods that are more respectful of the environment and biodiversity.

Special recipes for children

Fish fritters

Certainly one of the most delicious ways to cook fish, but not the lightest. So to please the children while offering a balanced menu, we make a few modifications to the fish & chips and breaded fish recipes.
First, include vegetables in your fish mix. Cauliflower, carrots, zucchini… It seems like nothing, they will bring lots of good nutrients to the recipe.
Then make a breading based on cereals, nuts and seeds, rather than breadcrumbs. It will not only be crispier, but also healthier. For example, use a mixture of oatmeal, pumpkin seeds and hazelnuts, which you grind into a fine powder.
Finally, forget cooking with oil. Instead, cook the donuts, nuggets and breaded fillets in the oven. They will be just as crispy, without adding fat.

Fish gratin

There are a thousand ways to prepare a gratin with fish. One of them should definitely please them.
Take the salmon you cooked last night. Its leftovers and its garnish can be used to prepare a second recipe, batch cooking style. All you have to do is shred the fish fillet with a fork, and mix it with rice, pasta, small vegetables, etc. Finish with a nice layer of cheese (comté, cheddar, mimolette), before putting it in the oven. .
Second option, puree the remaining fish and combine it with a vegetable puree, as if preparing the famous homemade brandade. However, we think about adapting it to children’s palates by choosing a soft fish, with a mild flavor such as cod or salmon. With a little curry or coconut milk, you get a delicious gratin, which will make them completely forget about the canteen dish. You can also replace the potato with sweet potato or squash for a change. We are, in fact, moving away from the traditional recipe, but it is for a good cause.

To discover: 25 fish recipes that children will love.