November 16, 2017 | Home >Healthy Kids > Best Recipes >Salmon with Roasted Potato Salad
Salmon with Roasted Potato Salad
November 16, 2017 | Home >Healthy Kids > Best Recipes >Salmon with Roasted Potato Salad

Salmon with Roasted Potato Salad

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 with roasted potato

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.
salmon with roasted potato

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!
salmon with roasted potato

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.

Salmon with Roasted Potato Salad

 

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

Salmon with Roasted Potato Salad
Serves: 4
Prep Time: 10 m
Cook Time: 1 h

Ingredients

  • 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

Directions

  1. Preheat oven to 400˚F.
  2. Rinse potatoes and cut into quarters. Dice peppers.
  3. 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.
  4. 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.
  5. While vegetables continue to cook, remove the husk from the corn and slice off the kernels.
  6. 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.
  7. Remove veggies pan from the oven. Stir in the corn kernels and add the remaining fresh dill and sliced  green onion to garnish.
  8. Serve veggies with salmon and orange slices.

Nutrition Facts

  • Nutrition per serving % daily value
  • Calories: 455 23%
  • Fat: 14 g 22%
  • Carb: 64 g 21%
  • Fiber: 8 g 32%
  • Protein: 24 g 48%
  • Sugar: 20 g
written by
Amy Roskelley

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