Fish Your Kids Will Eat :)

Fish is an awesome, good for you, food! You probably already know that according to the FDA “Fish provides protein, is low in saturated fat, and is rich in many micronutrients; it also can be a source of certain omega-3 fatty acids. As the Institute of Medicine of the National Academies of Science (IOM) noted in a recent report, "[i]n the past several years, research has implicated seafood, particularly its contribution of EPA and DHA [two omega-3 fatty acids], in various health benefits identified for the developing fetus and infants, and also for adults, including those at risk for cardiovascular disease". Sounds like something you should have in your diet, doesn’t it?!

 But how can you get your kids to eat it AND prepare it in a way that it’s still healthy? I had the same problem, for a short period of time. My kids (6 and 4) liked fish sticks well enough. Who doesn’t like something coated in bread and fried (was that actually fish?)? They would also eat haddock but only if I covered it in bread crumbs and slathered it in mayonnaise and butter. Well, I say, let’s have the best of both worlds. There is nothing really new about this recipe. My recommendations are simple substitutions for a simple recipe, emphasizing cleaner ingredients, tips, and of course moderation. After all, if it’s simple, it’s more likely we’ll do it. I don’t like complicated.

I still use breadcrumbs… but not all breadcrumbs are bad. Having said that, I have yet to find a whole wheat bread crumb at the store that does not have High Fructose Corn Syrup in it. I have found 100% whole wheat bread though that does not have HFCS in it, like Freihofers Family 100% whole wheat. Make sure you read the label on the back of your bread because not all Freihofers are created equally. Look for minimal ingredients (that you recognize and no HFCS). Toast the bread and chop it into bread crumbs in a food processor (I usually make enough breadcrumbs to last a few weeks and put it in an airtight container).

 

Make sure your fish isn’t farmed (grown in a big tank of fish in some industrial park somewhere). The levels of bacteria, and other icky things, in this fish are much higher. Look for wild caught fish. I use haddock, but really any wild caught white fish will do J I always soak my fish in milk for at least an hour before preparing it to get the “fishy” taste out and give it some lift.

Use real butter sparingly. Real butter is the actually good for you, if you use it sparingly. If you cannot go light on butter, then try an alternative like Organic Smart balance Vegan.

My kid (and health) friendly fish

Wild caught haddock (1/2 lb per person)

½ cup of 100% whole wheat bread crumbs (as made above)

½ tbsp butter

½ tbsp of dried Italian seasoningr or dill

½ half real lemon

1 tbsp of Extra Virgin Olive Oil

First: preheat oven to 400 degree F and (using a paper towel) coat a glass baking dish (9x13 or 10x15) with olive oil.

Second: in a quart sized or larger zip lock bag, combine bread crumbs and seasoning (dill OR Italian), seal and shake bag until well mixed.

Third: place fish in bag with seasoning (one fillet at a time), seal bag and shake until fish is lightly coated on all surfaces. If you soaked your fish in milk before doing this, just make sure you’ve removed the excess milk first.

Fourth: place fish fillets in a single layer on bottom of baking dish, flakey side up, and place two to three thin pats of butter on each fillet

Fifth: Bake for about 30 minutes or until fully cooked…should be a nice solid white color and flakey. Add fresh squeezed lemon to taste.

My kids love this fish so much, they usually ask for second or third helpings! I hope yours enjoy it too!

FDA warning on Methylmercury found in some fish: “ Because of the presence of methylmercury in fish, FDA and the United States Environmental Protection Agency (EPA) issued an advisory to consumers, "What You Need to Know About Mercury in Fish and Shellfish" (http://www.cfsan.fda.gov/~dms/admehg3.html ). The advisory, which was most recently revised in 2004, recommends that women who may become pregnant, pregnant women, nursing mothers, and young children avoid some types of fish and eat fish and shellfish that are lower in methylmercury.”

I’m not perfect…I’m just trying to figure out this whole health thing, just like you. Thanks for letting me share my experiences with you J   

Please consult your doctor before beginning or changing your diet and exercise regimen.