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!
Salmon with Roasted Potato Salad
- 4 medium potato, red
- 1 medium bell pepper, red
- 1 medium bell pepper, orange
- 1 medium bell pepper, green
- 1/2 teaspoon cumin, ground
- 1/4 teaspoon chili powder
- 1 tablespoon sea salt
- 1 teaspoon black pepper, ground
- 1 1/2 tablespoon dill weed, fresh
- 3 tablespoon olive oil
- 1 medium corn on the cob
- 2 stalk green onion
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper, ground
- 1 medium lemon
- 2 tablespoon honey
- 12 ounce salmon
- 2 medium orange
- Preheat oven to 400˚F.
- Rinse potatoes and cut into quarters. Dice peppers.
- Toss potatoes, diced bell peppers, cumin, chili pepper, salt, pepper, 1/2 tablespoon minced dill (use remaining as garnish if desired) and olive oil into a large mixing bowl until coated evenly. Spread the vegetables out into a single layer. Leaving the husk on, place the corn on the cob into the middle of the pan.
- Put the pan on a middle rack in the oven and bake for 30 minutes. Remove the corn on the cob and set aside. Put the pan back in the oven and cook for another 15 minutes, or until potatoes are fork tender.
- While vegetables continue to cook, remove the husk from the corn and slice off the kernels.
- Add salmon to a baking dish. Add salt, pepper, juice of lemon and honey to a small mixing bowl. Whisk together and drizzle over fish. Place in oven and bake with veggies for 20 minutes, checking to be sure fish flakes.
- Remove veggies pan from the oven. Stir in the corn kernels and add the remaining fresh dill and sliced green onion to garnish.
- Serve veggies with salmon and orange slices.
I'm a registered dietitian, mom of 4, avid lover of food and strong promoter of healthy habits. Here you will find lots of delicious recipes full of fruits and veggies, tips for getting your kids to eat better and become intuitive eaters and lots of resources for feeding your family.Learn More about Natalie