We have all heard the benefits of eating fish and the importance of including it in our diet each week, but that is almost impossible to do when you are cooking for picky eaters. Whether it is kids or adults, the most common complaint about fish is the fishy taste. If you are looking for a way to make even the pickiest eater enjoy a seafood supper then keep reading!
To start with, it is all about picking the right fish to cook with: Salmon, tilapia, sea bass, swordfish, snapper or a tuna steak are all great options. Tilapia is one of the cheaper options, so keep that in mind if you are cooking for a larger family. Fresh is always better than frozen, but don’t let the lack of fresh fish keep you from adding fish to your diet.
For this recipe, go for a white fish such a tilapia or sea bass. Fish tacos go great with a cilantro-lime rice or coconut rice with black beans. For the tortillas, you can use any kind you would like including white corn, yellow corn, flour, or low-carb.
Start by cutting the fillets into small bite-sized pieces. Spread the pieces evenly in a baking dish so that there is only 1 layer of fish. Squeeze lemon juice over all pieces of the fish. Season the fish by lightly sprinkling salt, cayenne pepper, and paprika over the fish. Slice the lemons and lay the slices over the fish. Cover with plastic wrap and refrigerate for 1 hour.
While the fish marinates, you can make the slaw and sauce. Start by slicing the kale and the cabbage into strips. In a small bowl, mix the plain greek yogurt, lemon juice, sriracha sauce, garlic powder, onion powder, salt, and paprika. Add additional sriracha sauce if you like a little extra heat. Pour the kale and cabbage into the bowl of sauce, and mix together. The cabbage and kale should be completely covered in the sauce. Once coated, refrigerate until you are ready to serve.
To cook the fish, coat the bottom of a skillet with extra virgin olive oil and place on high heat. You will know when the oil is hot enough when it just barely starts to smoke. Remove the lemon slices from on top of the fish and carefully lay the fish in the pan. After about 3 minutes, turn all the pieces over and cook another 3 minutes. Remove fish from pan and place the fish onto a few layers of paper towels to help absorb excess grease.
To serve, put a few piece of fish into a tortilla and top with a good portion of slaw.
For this recipe, a thick salmon filet is best. Teriyaki salmon is even better when served with steamed brown rice and teriyaki vegetables.
With salmon, it is important to marinate the fillet for at least 1 hour but several hours is best. In a baking dish, lay the fillets next to each but don’t overlap. Pour teriyaki sauce over the fillets and use a pastry brush. We like Soy Vay Veri Veri Teriyaki Marinade the best. Spread about a teaspoon of minced garlic over each filet. Cover the baking dish with plastic wrap and refrigerate.
Set your oven to broil. Place each filet on the broiler pan being careful not to overlap. Brush each fillet with more marinade and place in oven. Broil 4 minutes, flip the fillets over, and brush marinade on top. Broil for another 4 minutes or so. You will know when it is done when the salmon flakes away with a fork. Remove salmon from oven and plate the fillets immediately as the fish will continue to cook and can quickly dry out if overcooked.
For this recipe, you can make several alterations to accommodate carb restrictions. As a pasta dish, try using whole grain, vegetable, or even spaghetti squash noodles. For the protein, try a light and flaky fish such as cod, tilapia, or sea bass.
Start by making your white sauce. Heat a saucepan over medium heat. Drop your butter into the pan and whisk it as it melts. Once melted, start slowly adding the flour, whisking continuously. A paste will start to form. This is when you will want to start slowly whisking in some heavy cream. Keep whisking until the mixture is thick and smooth. Reduce heat to low. Add the grated cheese, garlic powder, onion powder, salt, and white pepper and stir. Make sure to stir sauce occasionally while you prepare the rest of your meal.
Cut the filets into 1-2 inch chunks. Season each side of the fillet with salt and pepper. Mince a clove of garlic, fresh basil leaves, and 1 small onion. Place a frying pan over medium heat. Pour enough extra virgin olive oil in to cover the bottom of the pan. The oil is ready when it starts to pull away from the sides of the pan and lightly smoke. Add the garlic and the onion to the pan. Lay the fish in the pan and let it cook, stirring occasionally to prevent the garlic and onions from burning. Flip the pieces over once they have lightly browned, and cook on the other side. Add the fresh basil to the pan. Check to see if the other side of each piece of fish is cooked. If it is, mix the pan one more time. Add the fish to the sauce, and stir. Serve the fish and sauce over a bed of noodles, rice, or veggies and serve.
There you have it! Three recipes that feature fish – without the fishy flavor. Even the pickiest of eaters will enjoy these dishes! Fish is such an amazing source of Omega-3 that you can’t really afford to skip fish altogether. If these recipes don’t cut it with your picky eaters, then you need to make sure that they are getting a daily dose of fish oils some other way. Fish oil gel capsules seem to be easiest and have less of an after-taste.