Make fish a dish in your child’s day twice a week

Getting our children to consume a healthy, or at least reasonably balanced diet is a feat to challenge even the best of super mums.

Not only must we make sure they don’t eat too much junk food, get plenty of exercise and consume their 5-a-day, thanks to advice from the Food Standards Agency we should make sure they are also enjoying two portions of fish a week.

Apparently battered cod from the chippy around the corner doesn’t count

Luckily, leading nutritionist Juliette Kellow, doesn’t think getting the little darlings eating two portions of fish each week need be difficult.

Fish is a natural source of Omega-3 oils, something we are regularly reminded is great for our brain development and concentration levels.

Recent studies in schools have found that children with a high intake of Omega-3 behave better and learn well in school time than their peers with a lower intake.

But how do we get reluctant children to eat fish? “Take them along to your local fish counter or fishmonger to choose the fish and find out where it comes from,” Juliette advises. “Then let them help prepare and cook the fish and they will be eager to taste the end result.”

Simple familiar recipes and meals can be adapted to make fish the start of the dish.

Juliette says: “Keep a stock of canned fish such as tuna, salmon, pilchards and sardines in your cupboard – these make great sandwich fillings and toppings for jacket potatoes and are a good choice when you don’t have much time to prepare meals or packed lunches. To keep salt intakes down opt for those in water or oil rather than brine.”

Juliette advises parents to try some of the following recipes for including fish into children’s diets without them even noticing.

Fish pie topped with mashed potato and served with peas.

Jacket potato with canned tuna mixed with cherry tomatoes, sweetcorn and a little reduced-fat mayo.

Homemade fishcakes with baked potato wedges and sweetcorn.

Homemade fish fingers or goujons with jacket potato and vegetables.

Wraps or pitta bread filled with canned tuna or salmon and tomato.