Most people think that preparing fish requires special culinary skills or lots of time. On the contrary, fish is one of the simplest meals you can make, and it can usually be cooked in fewer than ten minutes.
While the average American eats less than one seafood meal each week, parents should try to put seafood on the dinner table two to three times a week. That’s because most seafood, particularly salmon and tuna, are rich sources of omega-3 fatty acids that can add IQ points to a child’s developing brain and promote cardiovascular health in adults. Current research shows also shows that older adults who eat two or more servings of fish weekly have a 42 percent reduced risk of developing age-related hearing loss. And for pregnant women, the latest science indicates eating eight to 12 ounces of fish a week will improve brain development in babies. Clearly, eating fish can benefit the entire family!
Your child won’t eat fish unless it’s fried? Consider these tips:
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Involve children in the cooking process: Kids tend to eat what they help make, so involve them in meal preparation. Let them add seasonings such as salt, pepper, garlic or herbs. They can even get creative, making faces with the herbs or other ingredients in the recipe, such as tomatoes or lemon. - Cook fish with flavors kids like: Try garlic, melted cheese, ginger or whatever else they may enjoy. For younger children, keep the flavors simple. Tweens tend to be a bit more daring with their flavor combinations.
- Make fish appealing to eat: Use cookie cutters to create fun shapes like stars or circles. Depending on the type of fish you’re serving, you can cut the fish into bite-size nuggets to encourage dipping.
For a fresh take on salmon, try my kid-friendly salmon fillets!
TINA’S TROPICAL ROASTED SALMON
Serves 4
INGREDIENTS
1/4 cup pineapple juice
2 T lemon juice
4, 5-ounce salmon fillets
2 T brown sugar
1/2 t sea salt
1/4 t cinnamon
Non-stick cooking spray
Lemon wedges for garnish
DIRECTIONS
- Preheat oven to 400 degrees.
- Place the salmon fillets in a large glass bowl. Add the pineapple and lemon juices.
- Cover bowl, and place in refrigerator. Let fillets marinate an hour, turning every 20 minutes.
- Remove fish from bag, and discard marinade, placing fillets on an 11 x 7″ baking dish coated with cooking spray.
- In a small bowl, combine brown sugar and cinnamon, and rub over fish.
- Bake fish for 10 – 12 minutes or until fish flakes when tested with a fork.
- Garnish with lemon wedges and serve immediately.
Suggested sides: Jasmine or Basmati rice and broccoli.
Adults will enjoy a nice Sauvignon Blanc with this dish. New Zealand varietals are particularly good, since they are light, zesty and lemony.
Yesterday, the U.S. Department of Agriculture and the Department of Health and Human Services released the seventh edition of the Dietary Guidelines for Americans, designed to give Americans a sense of what their diets need, based on the latest research.
SODIUM: The current recommendation for sodium is 2,300 milligrams, but the advisory committee recommends reducing that number to 1,500 mg, a number currently used for people on low-sodium diets. So, how much is 1,500 mg? That’s 1 teaspoon of salt, and that includes added salt and salt in prepared and processed foods.
The new edition of the dietary guidelines also sets the following daily limits or targets: