School-night dinners can be tough and we’re always on the lookout for easy, healthy recipes for kids. Here’s a colorful, kid-sized recipe that’s packed with nutrition from the dietitians at Sick Kids Hospital in Toronto.
Preheat oven to 425°F (220°C)
1⁄2 medium potato, diced
1⁄2 tsp olive oil
4 oz (125 g) salmon fillet
1 green onion, chopped
1 slice tomato, diced
3 or 4 strips yellow or red bell pepper, diced
1⁄2 tsp lemon juice
1⁄2 tsp chopped fresh parsley
1. In a pot of boiling water, cook potato for about 5 minutes. Drain.
2. Tear off a square of aluminum foil and place on baking sheet. Brush center of foil with olive oil. Place fish fillet on oiled area. Top fish with potato, green onion, tomato and pepper strips. Drizzle with lemon juice and sprinkle with parsley and salt.
3. Fold edges of foil up to enclose fish tightly. Bake in preheated oven for 15 minutes or until fish flakes easily with a fork.
Kitchen Tip: Serve this dish with whole grain pita bread to scoop up vegetables.
NUTRITIONAL ANALYSIS (PER SERVING)
- Energy 224 kcal
- Protein 17 g
- Carbohydrate 28 g
- Fat 6 g
- Fiber 4 g
- Calcium 56 mg
- Iron 2 mg
- Sodium 186 mg
Excerpted from Better Food for Kids: Your Essential Guide to Nutrition for all Children Age 2 to 10 by Daina Kalnins and Joanne Saab © 2010 Robert Rose Inc. www.robertrose.ca . Reprinted by permission. All rights reserved.