As parents, we know how important it is to encourage healthy eating habits in our children at a young age. However, when juggling a hectic lifestyle and contending with picky eaters (they want chicken nuggets…again?), it can be difficult to ensure our little ones get all the nutrients they need.
If you’re looking for ideas for wholesome dishes to support your child’s development, consider adding fish to the menu.
Fish is a delicious and nutritious meal option that has many health benefits for children and young adults.
In addition to being low in saturated fat and high in protein, fish is packed full of Omega 3 fatty acids (especially EPA and DHA), which can help promote brain and eye health and improve children’s immune responses. Fish also contains Vitamin D, which is essential for healthy bones and calcium absorption.
Studies have shown that fish can help protect against heart disease and regular fish consumption has also been linked to better sleep and a lower risk of cancer.
Children should eat 2 portions of oily fish per week as part of a nutrient-rich diet. Start introducing fun, nourishing fish dishes to expand your kids’ palates and keep them strong and healthy.
What kind of fish is best for children?
Avoid fish that is high in mercury like Swordfish and King Mackerel. Predatory species of fish that are long-lived contain higher concentrations of mercury. High levels of mercury can be harmful to kids’ developing nervous systems.
Instead opt for safer options such as Salmon, Trout, and Hake.
Keep it fresh
If your little ones are not familiar with fish, it may be a bit tricky to convince them to give it a chance at first, especially if they are put off by the smell.
The secret to eliminating that ‘fishy’ odour? The fresher the better! Properly prepared fresh fish should not have an unpleasant smell. Always buy your fish from a reliable fishmonger such as Fish4Africa. This will not only ensure you get the best quality fish, but also means that you can rest assured that the fish on your plate has been ethically sourced.
Try these free kid-friendly recipes
Introducing more fish into your kids’ diet does not mean you have to get creative with a box of fish fingers twice a week. There are many ways to present fish in a fun way that will appeal to your kids, while preserving all the goodness their growing bodies need.
Stuck for recipe ideas? We’ve compiled a collection of scrumptious kid-friendly fish recipes in collaboration with expert contributors.
These dishes not only taste delicious, but are easy to prepare and designed to tempt even the fussiest of eaters. It’s the perfect way to warm your kids up to the idea of eating fish and encourage them to explore new tastes.
Download this free resource and start preparing these healthy fish recipes in your home kitchen!
With yummy options such as smoked haddock fishcakes, trout tartlets and fish mac and cheese, your whole family will soon be hooked on the taste of fish.
Fish4Africa – your source of the freshest fish around
At Fish4Africa, our mission is to provide South African consumers with only the finest quality fresh fish and seafood at affordable prices.
Fish4Africa owns and operates our own fishing vessels, which means our produce is delivered directly from our ships to our stores. This ensures that only the freshest fish reaches your table.
We offer a large variety of seafood options, which alternates regularly depending on availability. This includes species such as Red Roman, Angel Fish, Norwegian Salmon, Hake, Sole, Tuna, Butterfish, Yellowtail and a selection of frozen mussels and prawns.
Fish4Africa respects our fragile ecosystem. We are committed to promoting sustainable fishing practices to maintain fish stocks and reduce overfishing.
You can enjoy our delicious fresh fish and seafood, safe in the knowledge that you are making healthy and sustainable choices for your family.
Visit your nearest Fish4Africa retailer or browse our selection of quality seafood products online.
Find a Fish4Africa outlet near you
230 Victoria Road,
14 Monte Vista Boulevard,
Cape Town 7500
15 Gerber Boulevard,
SPAR – SEA POINT (Kosher Certified)
Cape Town, 8005
ROSMEAD SUPER SPAR
67 Rosmead Ave,
Cape Town 7800
VANGATE SUPER SPAR
Shop 10, Vangate Mall, Jakes Gerwel Dr,
Cape Town 7764
ZEVENWACHT SUPER SPAR
Cape Town 7579
SOMERSET WEST SPAR
Ny 3 North Street
Gugulethu Shopping Centre