Fish Dinner Recipe for Kids: Salmon with roasted potato salad
Knowing all the health benefits that fish can offer kids, and trying many recipes to include fish, I still find it difficult to get my kids to eat it!
Why is Salmon Healthy for kids
- Fat from Salmon are the building blocks of hormones
- Fat from salmon insulate the nervous system
- Fats from salmon assist the body with absorbing fat soluble nutrients like vitamin A, D, E, and K
Salmon is a good source of Omega 3 fats. Omega 3 Fat’s are not made in our body. This is a nutrient we must get from the food we eat. Sufficient omega 3’s are important because:
- They are essential for growing children.
- They have been shown beneficial to improving immune function.
- They’ve been shown to reduce inflammation in patients with asthma and arthritis.
- They’ve been shown to delay or prevent psychotic disorders in children and adolescents (source)
Unfortunately, our American Diet doesn’t provide for much Omega 3. Some of the best sources include:
- Fish! Sardines have the highest amount, followed by Mackarel, Salmon, Halibut, Tuna.
- Plant sources, such as: chia seeds, flax, and hemp.
- Eggs contain more omega 3’s if the hens have been fed greens and insects.
So, hopefully we’ve convinced you that salmon is worth a try in your kids diet! This dinner is a great introduction to salmon as the lemon flavor is familiar to kids and gives the salmon a citrusy, fresh flavor.
What to serve with Salmon
Our favorite side dish for salmon with roasted potatoes and veggies medley! It includes red potatoes, peppers, corn, and green onion. You can start roasting the veggies in the oven first, and then add the salmon to the same pan if you wish, for fewer dishes!
How to prepare salmon
Salmon is so tender, and cooks very quickly. Our typical rule of thumb is to set the oven for 400 degrees, season the fish, and then bake until salmon is flaky. This can be less than 10 minutes, depending on how thick your salmon is. For every half inch of fish, aim for 5 minutes.
We hope you’ll try this salmon dinner and share it with us! Tag us on any social platform #superhealthykids so we can see it!