Many families want to include fish in their diet because of its rich nutritional value. Packed with protein, omega-3 fatty acids, vitamins, and essential minerals, fish plays a vital role in boosting immunity, supporting growth, and aiding brain development in children. However, the small thorns and fine bones in many varieties often make children reluctant to eat them. Nutritionists suggest opting for fish with fewer or easily removable bones, ensuring both taste and safety for children. (News18 Hindi)
Tuna: Tuna is a lean fish with low fat and a delicate flavour. It is not only delicious but also a powerhouse of nutrients, including protein, vitamin D, and omega-3 fatty acids. Available in steak cuts or canned form, tuna is commonly used in salads, sandwiches, or even quick family meals. (News18 Hindi)
Dori Fish: Dori fish is soft in texture and mild in flavour, making it a favourite among children. Available in fillet form, it is high in protein and low in fat. This fish can be cooked in versatile ways – breaded, grilled, or paired with butter sauce for a light, tasty dish. (News18 Hindi)
Grouper: Grouper has very few bones and offers thick, tender meat. It is often used to prepare fish soups and fries, which are both filling and flavourful. Rich in minerals like selenium and magnesium, grouper contributes to overall health and strengthens immunity. (News18 Hindi)
Salmon: One of the most popular fish worldwide, salmon is not only tasty but also known for having minimal bones. It is an excellent source of omega-3 fatty acids, essential for children’s brain development. Available as fillets, salmon can be used in soups, grilled dishes, or made into fish nuggets. (News18 Hindi)
Snapper: Snapper fish has larger bones, which can be removed easily, making it safer for children. Both red snapper and white snapper are popular for their taste. Nutritionally, they are rich in vitamin B6, phosphorus, and omega-3 fatty acids, offering a balanced boost to overall health. (News18 Hindi)
Experts recommend always choosing fresh fish. Fresh catch typically has clear eyes, bright red gills, and no unpleasant odour. Ensuring freshness is key to retaining both nutrition and flavour. For cooking, simple spices work best to enhance the natural taste of fish. A touch of lemon juice, ginger, and garlic is often enough. These not only elevate flavour but also add additional health benefits, making fish a wholesome addition to everyday meals. (News18 Hindi)
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Author: News18
