Finding the best fish for kids can feel impossible — after all, most picky eaters refuse seafood before even trying it. But what if your child asked for fish instead of their usual favourites? That’s exactly what happened when my 7-year-old ran came home from school yesterday.
She dropped her bag and jacket at the front door, and she bolted into the kitchen shouting: “I’m so hungry!”
I expected her to whip out a granola bar, crackers, or Valentine’s Day treat.
But instead, she asked me to open a tin can of mackerel.
Wait, mackerel?! 🤯
Don’t get me wrong – I am obsessed with mackerel too, because it’s one of the most nutritious fish AND it tastes delicious.
Let me explain…
Choose SMASH Fish – The Best Fish for Kids
If you’re looking for the best fish for kids, the SMASH fish are perfect. These small cold-water fish are an optimal choice when it comes to feeding your family and getting the most out of every bite.
- Salmon
- Mackerel
- Anchovies
- Sardines
- Herring
Why “SMASH fish” are the healthiest choice for your family:
✅ They’re high in omega-3 fatty acids (a single serving of these fish will easily meet your daily target of 250-500 mg of omega-3 fats).
✅ They are excellent sources of selenium, which can help avoid negative outcomes such as impaired thyroid function, immune function, and free radical damage.
✅ These fish are low in mercury. Check out the mercury comparison (notice that the SMASH fish are at the bottom):
-
- Swordfish: 0.995 ppm
- Chilean sea bass: 0.354 ppm
- Tilefish: 0.380 ppm
- Bigeye tuna: 0.689 ppm
- Herring: 0.084 ppm
- Salmon: 0.022 ppm
- Anchovies: 0.017 ppm
- Mackerel: 0.011 ppm
- Sardines: 0.013 ppm
Just remember to choose wild-caught and sustainable fish whenever possible.
So yes, I had a proud mom moment when my littlest one chose mackerel for her snack and “smashed” (see what I did there?) a whole can to herself. Then her 9-year-old sister asked me to open another can for her. This happened on two separate days, so we definitely got our omega-3 intake for the week.
Even a Nutritionist and Picky Eating Expert (me!) has reason to celebrate when there are food wins. With a plethora of packaged and seemingly “more fun” snack options available, seeing my girls go for the fish – over the crackers – was a win.
And I think us moms could do more celebrating, am I right?
If you’re thinking…my picky eater would never eat mackerel!
You’re right – most kids would steer clear of seafood or any fish in a can for that matter. It has a BIG flavour and a BIG smell which is a lot for kids with big senses.
But I’m here as a Family Nutritionist and mom of a former picky eater, to tell you that your child can learn to like fish too! The first step is figuring out whether your child is actually a developmental picky eater or a more selective eater.
Is Your Child Actually a Picky Eater?
Not all kids who are hesitant about food are true picky eaters. Take the free online quiz – it takes just 30 seconds – and you’ll get personalized next steps to start supporting your child’s eating habits. Take the quiz now!
The Secret Behind My Daughter’s Food Choices
If you’re wondering why my daughter went for the fish, here are a few reasons:
- I’ve eaten mackerel in front of her a number of times recently 👉 It’s familiar.
- It’s in the cupboard beside the snacks (at eye level) 👉 It’s visible.
- We’ve replaced fear around foods with curiosity 👉 It’s safe.
- It comes in a package 👉 It’s novel.
Mostly importantly, we’ve set up a foundation for helping our kids make healthier food choices – and be more willing to eat foods most kids wouldn’t try otherwise.
This transformation didn’t happen overnight. It was part of a step-by-step approach that I developed after helping my own daughter. An approach that helps kids develop a healthier appetite, feel comfortable exploring new foods, and create stress-free mealtimes for the whole family (seriously!)
Because when you have a research-backed roadmap, you don’t have to guess or stress.
How to Get Your Child to Eat More Fish
Even if your picky eater usually avoids fish, these strategies can help:
- Make it familiar – Eat it in front of them often.
- Keep it visible – Store cans of fish at eye level in the pantry.
- Encourage curiosity – Turn trying new foods into a fun experiment.
- Have a plan – Keep a note of the steps you will take to support your child’s eating.
Because when kids feel familiar, safe, and curious about food – and know what to expect at meals – they’re more likely to try something new.
If You’re Ready to Help Your Child (or Family) Eat Better…
Here are three ways I can help:
- Book a complimentary Mealtime Rescue consultation – you’ll meet with Danielle to find out what steps to take based on your challenges and goals with your family or child’s eating.
- Free Training for parents with picky eaters – 6 proven steps to help your child try more new foods without bribes or battles.
- Family Healthification Program – private coaching with a step-by-step personalized plan for making small tweaks to your family’s food plan that will have a huge impact on everyone’s wellbeing.
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