Kid Friendly

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Crunchy Oven-Baked Rainbow Trout

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Fish in general is something we should be eating more of. It’s especially good for growing bodies, so long as you can convince the kids to give it a try. Rainbow trout is a great place to start, with its mild flavour and pretty pink colour, and when coated in an addictive crunchy topping it’ll be a challenge for even the pickiest eater at the table not to get hooked. If that’s not enough, it’s hard to resist a dish that comes together in less than 30 minutes, is impressive enough to serve to your dinner guests, and can be made from the items you likely already have lingering in your pantry and fridge.

  • Servings:  4

  • Difficulty:  Novice

  • Total Time Required:  25 - 30 minutes

Ingredients

  • 2 tablespoons mayonnaise
  • 1 tablespoon Dijon mustard
  • 1 clove garlic, minced
  • 1 1/2lbs. Canadian farmed rainbow trout
  • ⅓ cup panko breadcrumbs
  • ¼ cup grated Parmesan cheese
  • 1 tablespoon chopped parsley

Recipe Author:

Thank you to Jan Scott from Family Bites for creating this recipe. For more great recipes like this follow her on Twitter, Facebook, Instagram and Pinterest!

Method

  • Preheat oven to 425°F and line a rimmed baking sheet with foil. Grease lightly withnon-stick spray.
  • In a small bowl combine the mayonnaise, Dijon mustard and garlic. In a second bowl, stir together the panko, Parmesan and parsley.
  • Lay the trout skin-side down on the prepared baking sheet and spread the mayonnaise mixture on the flesh of the fish. Sprinkle the panko mixture over top to coat.
  • Bake for 10-12 minutes (depending on the thickness of the trout) or until the fish begins to flake when your press firmly in the centre of the pieces.
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Easy One-Skillet Paella with Chorizo & Blue Mussels

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This colourful one-skillet Paella is a simple version of the Spanish classic that’s bursting with authentic flavours! It’s the perfect easy meal after a long day at work made mostly from pantry staple items, and it’s full of nutritious vegetables, long grain rice, spicy chorizo sausage and delicious Canadian farmed Blue Mussels. Cooking all the ingredients in one skillet is quick and easy, and it creates a delectable seafood flavour throughout the whole dish that everyone will love! It’s healthy, it’s gluten-free, it’s easy on the budget, and it’s the perfect addition to your weeknight meal plan!

  • Servings: 6

  • Difficulty: Novice

  • Total Time Required: 35-45 minutes

Ingredients

  • 3 Tablespoons olive oil
  • 1 large onion, chopped
  • 3 cloves fresh garlic, minced
  • 2 teaspoons turmeric
  • ½ teaspoon garlic powder
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • a generous pinch of sea salt
  • a generous pinch of black pepper
  • 1 ½ cups long grain white rice
  • 1 796ml can diced tomatoes
  • 3 cups chicken or vegetable broth
  • 1 green bell pepper, thinly sliced
  • 1 red bell pepper, thinly sliced
  • 3 medium dry chorizo sausages, thinly sliced
  • 1 ½ pounds Canadian farmed Blue mussels
  • 1 Tablespoon chopped cilantro, for garnish (optional)

Recipe Author:

Thank you to Chrissie Baker from The Busy Baker for creating this recipe. For more great recipes like this follow her on Twitter, Facebook, Instagram and Pinterest!

Method

  • Heat a large skillet over medium-low heat. Add the olive oil.
  • Add the onion and garlic to the skillet with the oil and cook until the onion is translucent.
  • Add the turmeric, garlic powder, paprika, oregano and salt and pepper and cook until the spices become fragrant (about 1-2 minutes).
  • Add the rice, the diced tomatoes in their juices and the broth. Stir until the everything is well combined, turn the heat to low and cover the skillet with a lid.
  • Allow the rice mixture to cook on low heat for about 15-20 minutes or until the rice is almost cooked thoroughly and only a small amount of liquid remains, making sure to stir every few minutes to prevent sticking.
  • Add the bell peppers and the chorizo sausage to the skillet and lightly toss them with the rice mixture.
  • Add the mussels to the skillet and nestle them into the rice mixture and the remaining liquid and put the lid back on the skillet.
  • Leave the skillet covered for about 5 minutes and remove the lid when all the mussels have opened and all the liquid has been absorbed.
  • Let the paella stand off the heat, partially covered, for about 2-3 minutes before serving.
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Mussels with Cider, Bacon & Dijon

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Mussels are real fast food. They also happen to be incredibly inexpensive compared to other types of seafood making them ideal for when you’re looking for something special to serve to guests. While many recipes instruct cooks to clean and debeard the mussels, removing them of the group of short brown strings often found where the two halves of the shell close, most commercially-bought mussels will already be cleaned of their threads. Instead, to prep mussels for cooking, a quick rinse in a colander is all that’s required. Don’t forget: live mussels should be closed tightly, so be sure to discard any that are open.

  • Servings: 4

  • Difficulty: Novice

  • Total Time Required: 30 minutes

Ingredients

  • 4 lbs. Canadian farmed Blue mussels
  • 1 tablespoon olive oil
  • 6 slices thick-cut bacon, chopped
  • 2 shallots, minced
  • 3 cloves garlic, minced
  • 2 sprigs thyme, leaves stripped
  • 12 oz. hard cider
  • ¼ cup crème fraiche
  • 1 tablespoon grainy Dijon mustard
  • Kosher salt and fresh ground pepper
  • Parsley, for garnish
  • Lemon wedges, for garnish
  • Crusty baguette, for serving

Recipe Author:

Thank you to Jan Scott from Family Bites for creating this recipe. For more great recipes like this follow her on Twitter, Facebook, Instagram and Pinterest!

Method

  • Rinse the mussels in a strainer and check them over. The mussels should be tightly closed so discard any with cracked shells. If the shell is open, tap the mussel lightly against the counter. If the mussel is alive the shell should close up, but if it doesn’t discard that as well.
  • Pour olive oil into a large pot set over medium-high heat. Add the bacon and cook until crispy, 3-4 minutes. Remove the bacon with a slotted spoon to a paper-towel lined plate, leaving behind as much fat as possible.
  • Add the shallots and garlic to the pot and cook for one minute, stirring often, or until the shallots are translucent and fragrant. Sprinkle with thyme leaves and stir well.
  • Add the mussels and cider to the pot and stir with a wooden spoon. Cover the pot and steam the mussels until all of them have opened, shaking the pot once or twice during cooking. This should take 4 to 5 minutes.
  • Remove the lid and check the mussels. If all of them aren’t open, return the lid and cook for another 1 to 2 minutes. Discard any mussels that don’t open after this time.
  • Using a slotted spoon, transfer the mussels to a large bowl, leaving the liquid behind. Stir in the crème fraiche and mustard. Boil for 2 minutes, and add the bacon back to the pot. Stir well and season with salt and pepper.
  • Divide the mussels between four bowls and ladle over some of the sauce. Garnish with parsley and lemon, and serve with good crusty bread for mopping up the sauce.
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Fresh Salmon Cakes with Lemon Dipping Sauce

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Salmon Cakes with Lemon Dipping Sauce

Sometimes it can be a challenge to get the kids to eat their fish, but salmon cakes are the perfect way to introduce this protein-dense finger food to your family. These pretty patties can also be made in advance and tucked into the freezer for future meals, especially nights when you’d rather not fuss. They make for a simple light supper when sided with a salad or some seasonal vegetables, but can also be sandwiched in a bun for healthy update on the traditional burger. Served with a tangy lemon dipping sauce, this meal is sure to be popular with everyone at the table regardless of their age.

  • Servings: Makes 8 cakes

  • Difficulty:  Novice

  • Total Time Required: 1 hour 20 minutes

Ingredients

For the salmon cakes:

  • 1lb. Canadian farmed Atlantic salmon
  • 3 tablespoons olive oil, divided
  • Kosher salt and fresh ground pepper
  • ½ cup unseasoned breadcrumbs
  • 1/3 cup mayonnaise
  • 2 tablespoons Dijon mustard
  • ½ teaspoon hot sauce
  • 1 teaspoon Old Bay seasoning
  • 1/3 cup chopped parsley
  • 1 tablespoon capers, drained and chopped
  • 1 tablespoon lemon juice
  • 2 large eggs, lightly beaten
  • 2 tablespoons butter

For the lemon sauce:

  • ¼ cup mayonnaise
  • ¼ cup sour cream
  • 2 tablespoon lemon juice
  • 2 teaspoons grainy Dijon mustard
  • 2 teaspoons chopped fresh parsley, dill or mixture of both
  • Kosher salt and fresh ground pepper

Recipe Author:

Thank you to Jan Scott from Family Bites for creating this recipe. For more great recipes like this follow her on Twitter, Facebook, Instagram and Pinterest!

Method

  • Preheat oven to 400°F and line a rimmed baking sheet with parchment paper. Brush one tablespoon of the olive oil over the fish and season with salt and pepper. Bake until cooked through, 15-20 minutes. Let cool completely and then flake with a fork.
  • In a large bowl stir together the breadcrumbs, mayonnaise, mustard, hot sauce, Old Bay seasoning, parsley, capers, lemon juice, and eggs. Add the salmon and mix gently until ingredients just hold together. Cover and chill for 30 minutes.
  • While the salmon mixture chills make the dipping sauce. Whisk together mayonnaise, sour cream, lemon juice, mustard and chopped herbs; season with salt and pepper. Chill in the refrigerator until needed.
  • Shape salmon mixture into 8 patties. Heat the remaining olive oil and butter in a large pan over medium heat. In batches, fry the salmon cakes cooking for 3-4 minutes per side, or until golden brown.
  • Drain on paper towels and keep warm in a 250° oven. Serve hot with dipping sauce, if desired.
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Salmon Rice Bowl with Mermaid Chips

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Recipes like this should be thought of as a back pocket essential for getting a good family meal on the table. Healthy, quick cooking and customizable, this versatile dinner is destined to become a favourite family meal, if only because each person at the table has the ability to tweak their “bowl” in order to include the toppings they’re most fond of. If snap peas and radishes aren’t appealing to all, feel free to replace them with chunks of avocado, edamame, or sliced peppers. Just don’t skip the “mermaid chips” - they’re the edible equivalent of fairy dust and are sure to be the thing to lure your kids into trying the dish.

  • Servings: 4

  • Difficulty: Novice - Competent

  • Total Time Required:  30-40 minutes

(prep and cook time combined)

Ingredients

For the marinade:

  • ⅓ cup soy sauce
  • ¼ cup brown sugar
  • 2 tablespoons sesame oil
  • 1 teaspoon sriracha
  • 1 clove garlic, minced
  • Juice of 1 lime

For the rice bowl:

  • 1 ½ lbs. Canadian farmed Atlantic salmon
  • 1 cup jasmine rice
  • ½ cup chopped snap peas
  • ½ cup julienned carrots
  • ½ cup julienned radishes
  • 1 sheet nori, torn into small pieces
  • Optional: sliced scallions and sesame seeds

Recipe Author:

Thank you to Jan Scott from Family Bites for creating this recipe. For more great recipes like this follow her on Twitter, Facebook, Instagram and Pinterest!

Method

  • Whisk together the soy sauce, brown sugar, sesame oil, sriracha, garlic and lime juice in a small bowl. Continue stirring until the sugar dissolves.
  • Place the salmon in a large ziptop bag and cover with half the marinade. Reserve the remainder of the marinade for later. Seal the bag and store the salmon in the refrigerator for 20 minutes.
  • Meanwhile, preheat the oven to 425°F and line a rimmed baking sheet with aluminum foil and lightly coat with non-stick spray. Cook the rice according to the package directions.
  • Remove the marinated salmon from the refrigerator and place skin-side down on the prepared baking sheet. Bake for 10-12 minutes (depending on the thickness of the salmon), brushing some of the leftover marinade on the salmon every four or five minutes to help the top of the fish caramelize.
  • Remove cooked salmon from the oven and break it up into large bite-sized chunks.
  • In a large bowl combine the snap peas, carrots and radishes. Pour the remaining marinade over and mix well.  
  • Divide the rice evenly between four bowls. Do the same with the vegetable mixture and toss to combine. Top with pieces of the salmon and sprinkle with the torn nori. Before serving, scatter with green onions and sesame seeds, if using.
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