Salmon is a rich source of high-quality protein for growing children. It contains EFA (Essential Fatty acids) and DHA, an omega-3 fatty acid that kids need for optimal brain development. Besides that, the low mercury fish is high in vitamins and minerals (including potassium, selenium, and vitamin B12).
Here are some kid-friendly salmon recipes that your child would love:
1. Quick glazed salmon
- 1/4 cup (80ml) soy sauce
- 4 tbsp brown sugar
- 3 salmon fillets
- 2 cups basmati rice
- coriander leaves and lime wedges, to serve
- Mix the soy sauce and brown sugar together and cut the salmon into chunks.
- Gently toss the salmon in the sauce and set aside for a couple of minutes.
- Pour the rice into a saucepan and cover with three cups of cold water, bring this to the boil then reduce heat to low. Cover and cook for 12-14 minutes.
- Set your oven’s grill to medium high and line a baking tray with baking paper.
- Place the salmon pieces on this (reserving the marinade) and pop the tray under the grill for about 6 minutes, or until the salmon looks just caramelised on top but nice and pink inside.
- While the salmon cooks, tip the reserved marinade into a small saucepan and bring to a gentle simmer, reduce for a minute or so and set aside.
- To serve, spoon rice into bowls, top with the salmon pieces and drizzle with the reduced marinade. Top with coriander leaves and serve with a wedge of lime.
For more info, visit Kid Spot’s website.
2. Jasmine tea marinated salmon with soba noodles
- 2 cups water
- 2/3 cup plus 3 tbsp soy sauce (divided)
- 2 tbsp honey
- 4 bags jasmine tea
- 1-in. piece ginger (roughly chopped)
- 4 salmon fillets (125 g each, skin removed)
- 2 cups sugar snap peas
- 1/2 250g pkg soba noodles
- 1/4 tsp sesame oil
- 2 tbsp rice wine vinegar
- 3 tsp vegetable oil (divided)
- 1/2 cup finely diced tomatoes
- 2 tbsp sesame seeds
- In a medium saucepan, bring water and 2/3 cup soy sauce to a boil. Remove from heat; stir in the honey until dissolved. Add tea bags and ginger, and steep for 10 min. Strain marinade into a bowl and place in fridge until completely cooled, about 15 min. Add salmon to marinade, flesh side down. Marinate for a minimum of 30 min.
- Fill a large pot with water. Bring to a boil and add sugar snap peas; leave to cook for 1½ min, then remove with a slotted spoon and set aside. Add noodles to same boiling water and cook according to package directions. Drain; rinse in cold water.
- In a mixing bowl, whisk remaining 3 tbsp soy sauce, sesame oil, rice wine vinegar and 1 tsp vegetable oil. Toss soba noodles, sugar snap peas, tomatoes and sesame seeds in the dressing.
- Remove salmon from marinade and discard remaining liquid. In a frying pan, heat 2 tsp oil over medium-high. Cook salmon 2 to 3 min per side, or until cooked thorough.
- Divide soba noodle salad among 4 plates; top each with a piece of hot salmon.
For more info, hit up Today’s Parents’ website.
3. Oven-baked salmon and pea risotto
- 1 tbs olive oil
- 1 large brown onion (finely chopped)
- 2 garlic cloves (crushed)
- 2 cups arborio rice
- 4 cups salt-reduced chicken stock
- 2x 200g pieces fresh salmon (leave skin on)
- 1 cup frozen peas
- 1 lemon, rind finely grated (juiced)
- 50g baby or wild rocket leaves
- 2 tbs finely grated parmesan
- Preheat oven to 160 degrees C, fan forced. Heat oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring occasionally for 5 minutes or until the onion is soft. Add the rice, cook stirring for 1 minute.
- Pour the stock into the rice and bring to the boil, stirring occasionally. Pour mixture into an ovenproof dish with a tight-fitting lid. Transfer to the oven and bake for 15 minutes.
- Meanwhile, place the salmon skin-side down in a non-stick frying pan. Cover with cold water and bring to a simmer. Cover and cook for 8 minutes. Turn the heat off and allow the salmon to sit in the liquid for a further 5 minutes. Transfer salmon to a plate, cover and allow to stand.
- Remove the risotto from the oven, stir in the peas and return to the oven for 5 minutes.
- Remove the skin from the salmon (the skin will just slide off the salmon) and flake into smaller pieces using a fork. Stir the salmon, lemon rind, lemon juice and rocket into the risotto. Top with parmesan, season with freshly ground black pepper and serve.
For more info, visit Kid Spot’s website.
4. Salmon fish fingers
- 500g centre-cut skinless salmon fillet
- 3 tbsp plain flour
- 2 eggs
- 110g fresh white breadcrumbs
- Salt and freshly ground black pepper
- 2 tbsp olive oil
- Lemon wedges, to serve
(For the tomato and basil dip)
- 275g tomatoes, roughly chopped
- 110ml creme fraiche
- 1 tbsp finely shredded basil
- Preheat the oven to 220 degrees C.
- Cut the piece of salmon in half across the width and then cut each half into six equal-sized fingers down the length. Sift the flour onto a plate or into a wide bowl, beat the eggs in another bowl and place the breadcrumbs in a third. Season each with salt and pepper.
- First dust the salmon fingers in the flour, then dip them in the beaten egg and finally in the breadcrumbs, to evenly coat. (The fish fingers can be prepared in advance to this stage and then stored in the fridge for up to 24 hours or freezer for up to 3 months.)
- Drizzle the olive oil on a large baking sheet and arrange the fish fingers on the oiled sheet. Bake in the oven for 8-10 minutes, turning halfway through cooking, until crisp, golden and cooked through.
- Meanwhile, prepare the tomato dip. Blitz the chopped tomato in a blender or using a hand-held blender until smooth. Push through a fine sieve into a small saucepan and simmer on a low heat for 4–5 minutes or until reduced and thickened. Remove and leave to cool completely before stirring into the creme fraiche with the basil and a little salt and pepper.
- Serve the salmon fish fingers with lemon wedges for people to squeeze over together with a bowl of the tomato and basil creme fraiche to dip into.
For more info, visit Good To Know’s website.
5. Salmon burgers
- 1/2 cup White Vinegar
- 1 tbsp organic cane sugar
- 1/4 tsp crushed red pepper flakes
- 1/8 tsp kosher salt
- 1 whole cucumber (very thinly sliced)
- 1 pound skinless, boneless salmon filet (cut into large chunks)
- 3 oz smoked salmon
- 1 large egg
- 3/4 cup spinach
- 1 teaspoon lemon zest
- 1/8 teaspoon freshly ground black pepper
- 1 tablespoon extra virgin olive oil
- Burger buns
- Combine the vinegar, sugar, pepper flakes, and salt in a bowl, and add the cucumber slices.
- Cover the bowl with plastic wrap and allow to marinate for at least 30 minutes.
- Place the salmon chunks, smoked salmon, egg, spinach, lemon zest, and black pepper in a blender and pulse four to five times until just combined. The mixture should be chunky.
- Form the mixture into four patties and set aside.
- Heat the oil in a skillet over medium-high heat. Carefully slide the patties into the heated skillet and cook for about 4 minutes on each side or until heated through.
- Serve on buns with the Quick Pickled Cukes.
For more info, hit up Weelicious’ website.
6. Teriyaki salmon with rice
- 4 salmon fillets
- 2 green onions (chopped)
- Sesame seeds (for serving)
(For teriyaki sauce)
- 1/2 cup low sodium soy sauce
- 1/2 cup water (divided)
- 3 tbsp packed light-brown sugar
- 3 tbsp honey
- 3 medium cloves garlic minced
- 1 tbsp finely chopped fresh ginger
- 1 1/2 tbsp fresh lemon juice
- 1 1/2 tbsp cornstarch
In a small saucepan whisk together low-sodium soy sauce, 1/4 cup and 2 tbsp of the water, the brown sugar, honey, garlic, ginger and lemon juice. Bring mixture to a light boil over medium heat.
Whisk together cornstarch with remaining 2 tbsp water, then add to sauce mixture in saucepan. Cook mixture stirring constantly, until it has thickened slightly, allowing it to gently boil several minutes (if you want it thicker you can let it simmer, just reduce the temp and stir frequently until it’s reached desired thickness, keep in mind it will seem thicker once it cools though too).
Remove from heat and allow to cool slightly. Meanwhile preheat oven to 400 degrees F and spray a non-stick baking dish with cooking spray.
Set aside about 1/4 cup of the teriyaki sauce. Place salmon in baking dish then brush tops with plenty of the teriyaki sauce (about 1 1/2 tbsp), then rotate to opposite side and repeat. Bake in preheated oven 13 – 17 minutes until salmon has cooked through (cooked time will vary depending on thickness of salmon).
Serve warm topped with reserved teriyaki sauce if desired, chopped green onions, rice, and sesame seeds.
For more info, visit Cooking Classy’s website.