Five healthy fish recipes for children

5 healthy fish recipes for children

Protein is needed in adequate doses when a child is growing up, as it builds bones and muscles, repairs tissues, and ensures healthy skin and hair. Moreover, protein is essential for the formation of enzymes that are responsible for various bodily functions. And fish is one of the best ways to introduce protein in your toddler’s or pre-teen’s diet.

Oily fishes like rawas or Indian salmon, bangada or mackerel, rohu or cod, and hilsa or herring, are loaded with omega-3 fatty acids and protein. Omega-3 fatty acids are essential for the functioning and development of the brain and nervous system of a child. It also improves memory and sharpens concentration. These fats cannot be produced in the body, and so, they need to be obtained from food sources. So, here are some easy fish recipes for children that are tasty and full of nutrition.

# Recipe 1: Fish curry with coconut milk

This is a savoury curry with a mild and creamy taste, and is appropriate for toddlers, babies and children.

Ingredients

  • Coconut milk
  • Red chilli powder
  • Salt
  • Water

For tempering

  • Oil
  • Curry leaves
  • Fenugreek seeds (methi)

For marinating

  • Fish
  • Turmeric powder (haldi)
  • Salt

For roasting and grinding

  • Oil
  • Cumin seeds (jeera)
  • Coriander seeds
  • Ginger
  • Garlic (lehsun)
  • Green chilli
  • Small onions (1 medium-sized)
  • Tomato
  • Grated coconut

Method of preparation

  • Peel the onions and garlic cloves. Ginger and tomatoes need to be chopped and chillies have to be sliced. Or, you can keep the chilli whole, and just use it for simmering for flavour, if your child is not too keen about spicy food.
  • Heat oil and add jeera, coriander seeds, and roast for a minute. Then add the green chillies, ginger, and garlic, and sauté them till the garlic turns brown. Then add onions and cook till they turn translucent. 
  • Then tomatoes have to be added and cooked till they turn soft. Add grated coconut next and stir well. Once done, turn off the flame and let it cool down. Grind this mixture with a little water till a fine paste is formed. Keep this aside.
  • Clean and wash the fish pieces, and marinate them with turmeric powder and salt for the next 10 minutes.
  • For tempering, heat oil in a pan and add the ingredients for tempering, and stir for one minute. Then add the fine paste and mix well. Along with the red chilli powder, add salt. Stir everything well for the next 1 minute and add a little water if required. For 4-5 minutes, boil the curry on a low or medium flame.
  • Later, add the marinated fish and let it cook for another 4-5 minutes.
  • Then add coconut milk and let it boil, till the curry gets thick. Once the pieces of fish are adequately cooked, and everything is mixed well, turn off the flame.
  • Resting time is essential. So, rest the dish for around 30 minutes before serving.

# Recipe 2 Cod with cheese and sweet potato

This codfish recipe for toddlers is both nutritious and delicious. Before introducing it to your child, make sure he or she is not allergic to any ingredients. Cod is a type of fish that is nutritious and filled with flavour. It is rich in lean protein and other nutrients. This fish is also low in mercury when compared to other sea fishes.

Ingredients

  • Sweet potato
  • Cod fillets
  • Milk
  • Cheese
  • Butter

Method of preparation

  • Boil or steam the sweet potatoes till they become soft or mushy.
  • Place the fish in a microwave-safe dish, pour milk, add butter on top, and cover it. Let the fish cook in the microwave for the next 2 minutes. Alternatively, you can poach the fish in a pan with milk and butter for 5 to 7 minutes.
  • Then mix the cooked fish, sweet potato and cheese, so that it turns into a puree.

# Recipe 3 Fish pasta recipe

This is a filling and protein-rich recipe that is easy to make. You can use whole-wheat pasta for more fibre.

Ingredients

  • Small salmon fillet
  • Baby pasta
  • Small leek
  • Broccoli
  • Parmesan cheese
  • Sour cream (with high-fat content)
  • Milk
  • Olive oil

Method of preparation

  • Cook the fish with some amount of milk in a microwaveable bowl. Salmon needs checking for bones and flakes.
  • Boil the baby pasta for some time till the desired consistency is reached. Also, boil the broccoli for 4- 5 minutes till cooked properly.
  • Take a kadhai, add oil and leek, and cook till it turns soft. Add the remaining milk and bring it to a boil. Then add the salmon fish and allow it to poach for 4-5 minutes.
  • Add cheese and let it melt. Next, add pasta. Mix in the sour cream (with high-fat content) and mash properly to get the required consistency.
  • Note that instead of parmesan, you can also use cheddar cheese.

# Recipe 4 Crispy and delicious fish bites

This recipe is a deep-fried one. But, if you wish to bake it, the fish has to be coated with egg and breadcrumbs, put on a tray, and sprinkled with some oil. Then, you need to bake the fish bites, for approximately 12-15 minutes, till they are cooked properly and crispy.

Ingredients

  • Fish (either cod fillet or firm white fish)
  • Plain flour
  • Eggs
  • Breadcrumbs
  • Oil (for deep frying)

For the sauce

  • Mayonnaise
  • Capers
  • Freshly-chopped parsley
  • Lemon

Method of preparation

  • To prepare the sauce, mix mayonnaise with capers, parsley and half the lemon juice. Keep it chilled.
  • Cut the fish into finger-sized pieces. On a plate, take flour and add salt and pepper.
  • In a bowl, beat the eggs and place the breadcrumbs separately.
  • Dip the fish pieces in the seasoned flour, then in the eggs, and lastly in the breadcrumbs. See to it that the coating is even.
  • Take a kadhai or pan, fill it generously with oil, and heat it well.
  • Then fry the coated fish pieces for 3 to 4 minutes, till they turn golden brown.
  • Drain away the excess oil with the help of absorbent paper or tissue.
  • Serve the crispy fish pieces with the homemade sauce or dip.

# Recipe 5 Traditional Russian fish soup recipe

Ingredients

  • Codfish
  • Water
  • Sliced medium onions
  • Chopped celery
  • Chopped carrots
  • Black peppercorns
  • Bay leaves
  • Chopped parsley
  • Salt

For garnishing:

  • Fresh chopped dill or chopped chives or chopped green onions (optional)

Method of preparation

  • In a pan, boil onions, celery, carrots, parsley, peppercorns, and salt. Let it simmer for 30-45 minutes on a low or medium flame.
  • The fish pieces need to be added then. Let the mixture simmer till the fish gets cooked properly.
  • Serve the soup hot or warm, and garnished with chopped fresh dill or chopped chives or chopped green onions.
  • You can serve the soup with toasted bread or even rice.