Fish is good for you! For many parents, fish is on the list of foods to introduce to their children, since it provides a wealth of nutrients. Among other things, it provides a considerable amount of protein, iron, vitamin D and omega-3 fatty acids, which are essential for brain development. Canada's food guide recommends putting it on the menu twice a week.

To do this, we must convince the kids that fish also tastes good! Many of them don't like it or simply don't want to try it. They might be put off by the presence of fishbones, odours and strong flavours. Here are 5 tips that will make your children love fish.

1. At the fish counter

To get your kids' taste buds used to fish, start with milder tasting fish, such as white fish. Fresh salmon and canned tuna are also winning choices, but forget about strong flavours by keeping raw, smoked fish and sardines off your table to begin. Select very fresh fish, the smell will be less pronounced when cooked, and opt for cuts with few fish bones, such as fillets and cubed steaks.

2. A matter of preparation

Choose your seasonings, side dishes and garnishes according to your children's preferences. Don't make the fish the center of attention on your plate. Instead, present it in a mixed dish such as a pizza, lasagna or salad, or opt for a less conventional form such as homemade sticks, papillotes, nuggets or skewers. Since boiled fish is more pronounced in the mouth, choose to grill or bake it.

3. The WOW factor!

Don't skimp on presentation, because kids eat with their eyes. Make it fun with fun shapes, different and even unusual colours and textures.

4. Tonight's menu

It is important to associate taste with the species, not to fish as a whole! By saying, "Tonight we're having sole," children will associate their distaste with one kind of fish, but not all.

5. Golden rules at the table

Present small portions to your children and let them choose how much to eat. Forget the traditional "If you don't finish your plate, there will be no dessert!'' Forcing your children to eat will only make them more apprehensive about fish. Instead, use perseverance: if they don't eat it tonight, they'll eat it another time. Introduce them to the same food in different forms often. Never get discouraged, they'll probably give up the fight without realizing it!

By Mario Lalancette