Fish is packed with protein, which the body needs to build strong and healthy muscles and bones, and essential nutrients such as Omega-3 that promote your child’s brain and heart health. Fish is also a good source of vitamin D and minerals such as iron, calcium, zinc, and magnesium that help boost the immune system and a healthy metabolism.
According to Women’s and Children’s Health Network, “It is recommended that young children under six years old eat two to three servings of fish each week. A serving for a young child is about 75g, which is about the amount of three fish fingers. Small fish are good for children. Canned tuna is a good choice as the mercury levels are very low, and only small tuna are used for canning.”
However, getting children to try new things, like fish, can be a challenge. How can you get your child to eat fish, and love it? Serving fish, whether as part of a snack or a meal, can go a long way in helping young children get used to having more of it in their diet.
Go for what kids know and like
As a start, you can try cooking up your child’s favorite, like macaroni and cheese, for instance, and add some fish to it. Go for simple recipes that are familiar to children, and which incorporate fish as a key ingredient. Homemade fish sticks, nuggets, or patties are easy to make, tasty and nutritious as well. These kid-friendly dishes can be served with rice and vegetables or fruit for a healthy and balanced meal.
Serve it in a fun way
For school-age children, one fun way to get them interested in their packed food is through kyaraben or character bento, which features food decorated to look like different animals, plants, and characters. You need a few essential tools such as a bento box, rice molds, vegetable cutters, stencil plates, nori hole punchers, bento picks, and silicone cups.
For beginners, start with simple and easy designs. Pick out a variety of ingredients that add color as well as have nutritional value. Add fun twists to your presentation, as shown by Instagram-mom Kat Maderazo or @bentobykat, who is known for her kid-approved bento creations.
Let kids join in
If there is time, have your child help out in the preparations, whether it’s mixing ingredients together, or for older kids, helping to cut vegetables and fruit. Teach them to set the table or pack their own lunch bag. Letting kids to be a part of the process is not only fun, they learn simple life skills as well.
Getting kids to eat healthy food like fish need not be a chore with these tricks and tips. Whether it’s making a favorite dish or experimenting with a new recipe—have fun cooking up cute ways to present it on a plate or lunch box so that it looks as good as it tastes.
Kat shares quick yet healthy fish recipes that you can prepare with Gold Seas Tuna Chunks, which are made of real, pure, meatier tuna chunks, rich in Omega 3 and protein, and uses healthier oils. Packed in easy-open cans, this premium tuna is available in exciting gourmet flavors that your kids will love. Healthy mealtimes for your kids can be fuss-free and enjoyable with a little creativity, patience, and tasty and nutritious ingredients like Gold Seas Tuna Chunks.
Gold Seas Tuna Cakes
Serves: 7-8 patties
- 1 can Gold Seas Yellowfin Tuna Chunks in Olive Oil 185g, drained
- 1 large Potato
- 1 Egg
- Salt to taste
- Oil from tuna
- Peel potatoes and slice into smaller pieces. Boil until soft for about 20 minutes. Drain and mash.
- Mix the tuna chunks and mashed potatoes. Add egg and mix well.
- Form into patties.
- Lightly oil a non-stick skillet using the olive oil from the tuna can.
- Fry until golden brown.
This is good as is or prepared as a sandwich, and it is good with any dip.
As prepared by Kelly Misa
Gold Seas Tuna Nuggets
Serves: 8 medium-sized nuggets
- 1 can of Gold Seas Tuna Chunks in Herb and Garlic, 185g
- 1/2 cup flour
- Japanese breadcrumbs (to coat nuggets)
- Salt to taste
- Ketchup and mayonnaise, as dip
- Drain 1 can of Gold Seas Tuna Chunks in Herb and Garlic.
- Transfer to a mixing bowl and break the tuna chunks with a fork.
- Mix 1/2 cup of flour and season with salt.
- Mold into nuggets.
- Generously coat nuggets with breadcrumbs.
- Bake or air fry for 10-15 minutes until slightly brown.
- Arrange in bento box with rice, vegetables, and fruit.
Gold Seas Tuna Mayo Sandwich
Serves: 2 big sandwiches
- 1 can of Gold Seas Yellowfin Tuna Chunks in Springwater, 185g
- 3/4 cup of mayonnaise
- Salt to taste
- Bread slices
- Drain 1 can of Gold Seas Yellowfin Tuna Chunks in Springwater.
- Mix the chunks with mayonnaise. Add some salt to taste.
- Spread generously on bread.
Gold Seas Tuna Chunks is the first Philippine canned tuna brand to offer exciting gourmet flavors. Gold Seas Tuna Chunks is available in leading supermarkets, groceries, and convenience stores and are offered in 90g and 185g variants. Every can of tuna chunks is responsibly fished, dolphin-safe, and Halal-certified. Like @goldseastunachunks on Facebook. #TasteMatters #HealthyChunkyGoodness