Fish is packed with nutrients that help kids grow strong and healthy, but getting them to eat it? That’s another story. If your little one turns up their nose at anything that swims, don’t worry—we've got some tasty solutions. With the right recipes, fish can go from ‘no way’ to ‘more, please!’

But why should fish be on your family’s menu in the first place? It’s not just about variety—it’s about fueling growing bodies with high-quality protein, brain-boosting omega-3s, and essential vitamins and minerals. Research even suggests that kids who eat fish regularly may sleep better and perform better in school.

If you’re looking for reasons to serve fish (and ways to make it kid-approved), read on.

Want to Get Your Kids to Eat Fish? Try This

If your child refuses fish before even taking a bite, Healthy Parents, Healthy Kids by Dr Nick Fuller has the solutions you need. This practical guide from a leading childhood nutrition expert shares simple, fuss-free strategies to make fish more appealing—without the mealtime battles.

Discover clever ways to introduce seafood, creative recipes that even picky eaters will love, and tips to make family meals easier. No more complaints, no more wasted food—just nutritious, delicious fish dishes the whole family can enjoy. Grab your copy of Healthy Parents, Healthy Kids today!

5 Kid-Friendly Fish Recipes To Try Now

The key to getting kids to love fish is all in the preparation. Think crispy textures, familiar flavours, and fun presentations. Whether your child prefers finger foods, pasta, or tacos, these recipes make fish a tasty and stress-free addition to mealtime.

Grilled Fish with Salsa Verde

Salsa Verde, meaning ‘green sauce’, is a fresh and flavourful addition to mild white fish, making it more appealing for kids. This zesty, herb-packed sauce adds a burst of taste without being too strong, helping little ones warm up to seafood. 

Serve the fish with grilled veggies or a crisp salad for a balanced meal. Plus, any extra Salsa Verde can be stored in the fridge for up to three days—perfect for another round of fish or even a dipping sauce for other meals!

Type: Gluten Free, Lactose Free, Fish

Serves 2

Prep Time: 10 minutes 

Cooking Time: 10 minutes

Ingredients

• 4 tablespoons olive oil (plus extra to cook the fish)
• 2 anchovy fillets
• 1 garlic clove
• 1 tablespoon capers
• ¾ cup fresh parsley
• 300g fillet of Barramundi

Recipe

1. To make the Salsa Verde: blend together the olive oil, anchovies, garlic, capers, and parsley. The sauce should come together in a thick puree. 
2. Heat a medium non-stick saucepan over medium to high heat. Alternatively you can use a grill pan if you have one. 
3. Add a small amount of olive oil, then cook the fish for 3-5 minutes on each side. The fish will be a translucent white when cooked, and should flake apart easily. 
4. Serve the fish immediately, accompanied by the Salsa Verde. Enjoy!

Fish Pie

This creamy, comforting fish pie is a great way to introduce seafood to kids in a familiar, hearty dish. The mild, flaky fish blends perfectly with the rich sauce, making it an easy win for little taste buds. 

We’ve included modifications to make it suitable for babies and young children, so everyone at the table can enjoy it. Serve with a side of green peas and steamed veggies for a balanced, nutritious meal.

Type: Contains Fish, Kid Friendly, Baby Friendly

Serves 6-8

Prep Time: 10 minutes

Cooking Time: 45 minutes 

Ingredients

• 2 tablespoons olive oil
• 1 brown onion, finely chopped
• 1 carrot, finely chopped
• 4 large potatoes, peeled and chopped
• ½ cup frozen peas, carrots and corn mix
• 2 tablespoons plain wholemeal flour
• 1 heaped tablespoon Dijon or English mustard
• 2 cups (500mls) milk, plus a splash extra
• 1 cup baby spinach
• 400g fillet fresh skinless barramundi, or other white fish, chopped into 3cm pieces
• A few sprigs fresh dill, chopped

Recipe

1. Preheat the oven to 190°C. Heat the olive oil in a large saucepan or pot over medium-high heat. 
2. Add in the onion and carrot. Cook for 5 minutes until softened, stirring every few minutes. 
3. Meanwhile, add the potatoes to a large saucepan and cover with water. Bring to a boil over high heat, and cook for 5-10 minutes until the potatoes are soft.
4. Drain the potatoes and return to the saucepan. Add in a splash of the milk and mash until smooth. Set aside. 
5. Add the frozen veggies to the pan with the onion and carrot. Sprinkle over the flour and cook, stirring, for 1 minute. 
6. Add in the mustard, then slowly add in the milk whilst stirring. Simmer for 4-5 minutes, then remove from the heat. Once removed from the heat, gently stir in the baby spinach, fish pieces, and dill. 
7. Transfer the fish mixture into a large rectangular baking dish. Top with the mashed potatoes. Use a fork to create ridges in the mashed potatoes as this will allow them to crisp up in the oven.
8. Place into the oven and bake for 20-25 minutes, until the liquid is bubbling up at the edges and the potato topping is crispy and slightly golden. Serve immediately and enjoy!
9. Baby Friendly: Scoop some of the pie and blend or mash together depending on your child’s stage of weaning. Allow to cool before serving. 
10. Kid Friendly: If you are preparing this dish for kids, you could make this recipe into individual fish pies. Divide the fish mixture between 8 ceramic ramekins, and top each with mashed potato. Place into the oven for 10-15 minutes. Allow to cool slightly before serving. Alternatively, if you are serving kids from the large family sized pie, allow it to cool slightly before serving. 

Fish Burgers

These homemade fish burgers are a fun and tasty way to get kids excited about fish and seafood. The crispy, golden fish paired with a soft bun makes it feel just like their favourite burger—only packed with nutrients. Add a dollop of homemade tartare sauce for extra flavour, or keep it simple with kid-friendly toppings like lettuce and cheese. An easy, delicious addition to your weekly menu!

Type: Contains Fish, Kid Friendly

Serves 4

Prep Time: 10 minutes

Cooking Time: 10 minutes 

Ingredients

• 2 large fillets of barramundi, or other firm white fish, halved (skin removed)
• ¼ cup wholemeal flour
• 2 tablespoons olive olive oil
• 4 wholemeal bread rolls
• 1 head of cos or gem lettuce
• Lemon wedges, to serve 
• For the Tartare sauce:
• 1 cup Greek yoghurt
• Juice of 1 lemon
• 2 teaspoons baby capers
• 10 small pickled cucumbers, chopped
• Handful fresh parsley leaves, chopped

Recipe

1. To prepare the tartare sauce: in a small bowl combine the yoghurt, lemon juice, baby capers, pickled cucumbers, and parsley leaves. Mix well to combine, then set aside in the fridge until needed.
2. Place the fish fillets onto a large plate, and dust all sides of the fillets with the wholemeal flour. 
3. Heat a large non-stick frying pan over medium to high heat. Add in the olive oil. 
4. Place the fish fillets into the frying pan. Cook for 5 minutes, then flip and cook for a further 5 minutes until cooked through. Remove from the heat. 
5. Slice each bread roll in half and spread generously with tartare sauce. Add a few lettuce leaves to each roll, followed by the fried barramundi fillets. 
6. Serve the fish burgers immediately, accompanied by extra tartare sauce, and lemon wedges to squeeze onto the fish. Enjoy! 

Fish Tacos

Turn Taco Tuesday into a fun, hands-on meal with these easy fish tacos! Perfect for picky eaters, they let kids build their own dinner with their favourite toppings. Simply cook the fish, prep the veggies, and serve everything at the table for a DIY taco night. It’s a delicious way to make fish more exciting while keeping mealtime stress-free!

Type: Fish 

Serves 4

Prep Time: 5 minutes

Cooking Time: 10 minutes

Ingredients

• 3 salmon fillets
• 1 tablespoon red curry paste
• 8 mini wholemeal tortillas
• 1 large cucumber, peeled into thin ribbons 
• ½ bag mixed lettuce leaves
• 1 lemon, quartered, to serve
• For the minted yoghurt: 
• 5 tablespoons Greek yoghurt
• ¼ cucumber, finely diced
• Handful mint leaves, chopped
• Juice of half a lemon

Recipe

1. Heat a large non-stick frying pan over medium heat. Fry the salmon fillets for 3-4 minutes, then turn over and cook on the other side for 4-5 minutes until cooked through. Whilst the salmon is cooking use a pastry brush to spread the red curry paste over all sides of the fillets. 
2. Meanwhile to prepare the minted yoghurt, combine all ingredients in a small bowl and stir to combine. 
3. When the fish is cooked, flake the fillets apart gently using a fork so that the fish is in large chunks. Place onto a serving plate and serve whilst hot.
4. Serve the fish alongside the tortillas, cucumber strips, mixed lettuce leaves and the minted yoghurt. Assemble everything into a taco and top with a squeeze of lemon. Enjoy! 

Nori Crusted Salmon Noodles

This dish is a little fancier than your usual weeknight meal, but it’s worth the extra effort—perfect for a weekend treat or when you have guests over. The crispy nori crust adds a fun twist to salmon, making it more appealing for kids who love crunchy textures. Paired with noodles, it’s a delicious way to introduce seafood in a familiar and tasty way.

Type: Pescatarian, Lactose Free

Serves 4

Prep Time: 10 minutes

Cooking Time: 20 minutes

Ingredients

• 4 sheets nori (seaweed sheets)
• 1 onion, diced
• 2 teaspoons paprika
• 2 teaspoons sesame seeds
• 2 teaspoons olive oil, for cooking
• 2 cloves garlic, diced
• 4 x 120g salmon fillets
• 1 bunch broccolini, chopped into bite-size pieces
• 2 large carrots, cut into bite-size pieces
• 2 cups kale, stems removed and torn into bite-size pieces
• 1 packet udon or soba noodles
• 2 teaspoons sesame oil
• 1 teaspoon minced ginger
• 4 tablespoons soy sauce

Recipe

1. Pre-heat oven to 180°C.
2. To make the nori crust, cut (scissors are easier) the nori into small pieces and place in a bowl with diced onion, paprika and sesame seeds. Mix together.
3. Heat a large frying pan with 1 teaspoon of olive oil, then add garlic and cook until pungent. Add the nori mixture and cook for another 2 minutes, then remove from the pan and set aside.
4. Add the remaining teaspoon of olive oil to the frying pan and once hot add the salmon fillets. Cook for approximately 2 minutes on each side, before removing the fillets and placing on a baking tray. Sprinkle the nori mixture over the fillets, then cook in the pre-heated oven for 6 minutes until cooked through.
5. Add the carrots and broccolini to the frying pan over medium heat and cook for 4 minutes until tender. Add the kale and stir through. Turn off the heat. 
6. Meanwhile, cook noodles in boiling water according to packet directions, then set aside. 
7. To make the dressing, add the sesame oil, ginger and soy sauce into a small jar and shake well.
8. To serve, divide the noodles and vegetables between four bowls, then pour the dressing over. Top each bowl with a piece of the nori crusted salmon. Serve hot and enjoy!

Benefits of Feeding Fish to Kids

Fish isn’t just tasty—it’s packed with nutrients that help kids grow, think, and stay healthy. That’s why it is worth adding to the menu.

High in Protein & Nutrients

Protein is a must for growing kids, and fish is an excellent source. It helps build and repair muscles, supports the immune system, and keeps kids full longer—great for those who always seem to be hungry.

Fish also packs essential nutrients like vitamin D, iodine, and selenium, which contribute to strong bones, thyroid health, and a well-functioning immune system. Compared to other proteins, fish is often lower in saturated fat, making it a lean and nutritious choice.

Rich in Omega-3 for Brain Health

Omega-3 fatty acids, especially DHA, are brain boosters. They help with memory, concentration, and cognitive development, which are important for school and learning. A German cohort study suggests that 8 grams of fish a day (that’s about one bite!) could help boost your child’s grades in math and German. Kids who eat fish regularly were more likely to improve their scores compared to those who eat little to none.

Since our bodies don’t produce omega-3s naturally, diet is key. Fatty fish like salmon, mackerel, and sardines are some of the best sources. Even mild-tasting options like tilapia or cod contain some omega-3s, making them great for picky eaters.

Supports Heart Health

Heart health isn’t just for adults—it starts in childhood. Fish is known for its heart-friendly benefits, as it helps to regulate blood pressure and reduce the risk of heart disease later in life.

Omega-3s play a role in keeping cholesterol levels balanced and arteries clear, setting kids up for a healthier future. Even a couple of servings a week can make a difference in their long-term cardiovascular health.

Promotes Healthy Skin & Hair

If your kid struggles with dry skin or brittle hair, fish might help. The healthy fats in fish keep skin hydrated and reduce inflammation, while nutrients like vitamin D and zinc support hair growth and scalp health.

A study found that kids who eat fish regularly have a lower risk of eczema. That’s a win for both their skin and your peace of mind.

Strengthens Bones & Joints

Calcium isn’t the only nutrient needed for strong bones—vitamin D and phosphorus are just as important, and fish delivers both. These nutrients help bones grow properly and stay strong, reducing the risk of fractures.

Fatty fish like salmon and sardines also contain small, edible bones that provide a calcium boost. If your child isn’t a fan of dairy, fish can be a great alternative for bone health.

Fish isn’t the only seafood that’s great for kids. There are plenty of tasty, nutritious options to explore. Check out these easy tips to get your little one enjoying more seafood.

Summing Up

Feeding kids fish doesn’t have to be a battle. With its brain-boosting, heart-loving, and bone-strengthening benefits, it’s a food worth serving. The key is finding kid-friendly ways to prepare it, such as crispy fish fingers, cheesy salmon pasta, or mild, flaky fish tacos.

Start with mild-flavoured options and fun presentations, and soon enough, your little one might be asking for seafood night. Stay tuned for some delicious recipes that’ll turn fish into a family favourite.

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Meet Dr Nick Fuller

My Story

As a father, I know first-hand that raising healthy and happy children is tricky. Children are fussy, particularly at the end of the day when they are shattered. We also live in a society where companies seek to profit from what we feed our kids; incorrect and damaging advice is pushed on us and marketed towards our children, and we have no time.

But with these recipes and resources, you and your children can enjoy simple and well-founded food and lifestyle choices for lifelong health.