Fish is one of the best foods we can eat as a family and for your growing kids. White fish and shellfish are super proteins, as is oily fish which has the additional benefits of essential fats (Omega 3s).
However it can be challenging to get our kids to eat fish, especially oily fish such as salmon or trout.
400 g tuna (Fresh or frozen)
55 g pine nuts (optional)
1 level teaspoon ground cinnamon
salt & freshly ground black pepper (optional)
1 teaspoon dried oregano (or mixed herbs)
1 handful fresh flat-leaf parsley, chopped (optional)
100 g day old breadcrumbs (or very fne oats)
25 g Parmesan or other cheese, freshly grated
1 lemon (zest & juice)
Chop the tuna into small pieces, about 2.5cm/1 inch each. Pour some oil into a large frying pan and place on the heat.
Add the tuna to the pan with the pine nuts (if using) and cinnamon. Season lightly with salt and pepper and fry for a minute or so to brown the tuna on all sides (and toast the pine nuts, if using).
Remove from the heat and put the mixture into a bowl.
Allow to cool down for 5 minutes, then add the herbs, breadcrumbs (or oats), cheese, eggs, lemon zest and juice to the bowl.
Using your hands, really mix the flavours into the tuna, then divide the mixture and make it into meatballs, slightly smaller than a golf ball
If the mixture’s very sticky, add a few more breadcrumbs.
Aim to have the meatballs around the same size and place them on an oiled tray, then put them in the fridge for an hour to let them rest.
After this tie, place a little oil in a heated frying pan and add your meatballs. Cook them until they’re golden.
Serve with a tomato sauce and a wholegrain (like whole wheat pasta).