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Fish Meal Ideas for the Family

 

by Katie Morell

Picky kids may shy away from lean proteins such as fish in place of fried or pre-packaged foods. But as Los Angeles nutritionist Vilma Andari, M.S., explains, there are several fish-inclusive meal options perfect for moms on the go and children with discerning palates.

Andari has suggested a few easy fish recipes designed for kids. Andari recommends eating fish three times a week, and to consider starting with the fish tacos.

Fish tacos

Choose a mild fish like mahi-mahi, tuna or cod and then add green or purple cabbage, she explains. From there, incorporate limejuice and wrap in whole-grain tortillas (with more fiber than regular tortillas). Instead of sour cream, opt for non-fat Greek yogurt.

“Put your fish in the microwave or cook it on the skillet in a mild low sodium vegetable broth,” Andari recommends. “Cook it for five minutes on each side and then serve it inside a taco. Your kids will love it.”

Salmon in a pouch

Kids love color, so try integrating vegetables (fresh or frozen) into a salmon meal. Andari suggests making a pouch with aluminum foil and then filling it with a few salmon filets and several vegetables—think broccoli, carrots, peas and green peppers.

“Place a slice of lemon or orange on top of the salmon filets, put it in the oven for 15 or 20 minutes, take it out and everything will be cooked to perfection,” she says.

Tuna pasta salad

Take tuna from a can (packed in water, not oil for fewer calories) and mix it with broccoli, shredded carrots and peas. Then cook a few cups of noodles (try whole-grain macaroni or penne) and add the noodles to the vegetable and fish mixture, recommends Andari.

From there, add a few tablespoons of low-fat Italian salad dressing, toss and then let cool in the refrigerator.

“This recipe makes the perfect pasta salad,” Andari says. “Top it off with a pinch of low-fat shredded mozzarella cheese and serve it at room temperature.”