Recipes: Healthy for Kids

Fish Cakes

1 x box of filleted hake
Lemon juice & garlic
8 x large potatoes
1 x bunch finely chopped chives
8 x finely chopped spring onions
milk / butter/ salt & pepper
1 ½ boxes of cornflake breadcrumbs
2 eggs

Bake your hake in the oven with a little lemon juice & garlic for about 15 minutes at 180 degrees. Once cooked, pour off the liquid and break into small pieces – put aside.
Peel and boil the potatoes for about 30 minutes or until soft, strain them and mash them with butter, milk, salt & pepper to taste.
Chop the spring onions & chives finely. Mix the fish, mash & herbs together. Make small ball shapes and place onto a tray.
Break your eggs and whisk them. Place the eggs into a flat dish so you can coat the fish mixture into the egg mixture then place it into the breadcrumbs.

Once you have prepared them all, fry them in a little oil and serve.
Serving suggestions for children….

Serve with baby peas & corn or freshly sliced tomato, olives & feta.
(Tomato sauce on the side)

Potatoes are an excellent source of Potassium, which is a mineral that is part of every body cell. Potatoes also contain vitamin C, Fibre & Iron.

Fish should be included in our diets at least twice a week. Fish contains Omega 3 Fatty Acids – good for your heart. The best “brain food” are cold-water fish like mackerel, salmon, trout & tuna.

Putting these two foods together is a great meal for your child. Make it yourself so you know that it healthy and freeze them.