Looking for a way to encourage your family to eat healthy food? There’s plenty of superhero action on the cinema screen, TV and Netflix these days so perhaps these superheroes could help out?

Fish is the Dish, a site from the Sea Fish Industry Authority, is here to help. They’ve put together some superhero sea food recipes. Here’s a few of their ideas.

Gotham City fish finger skyline

Prep time: 10 minutes
Cooking time: 20 minutes

Serves 4

Ingredients:

400g skinless sustainable white fish, sliced into 12 strips
1 egg, beaten
85g white breadcrumbs, made from day-old or toasted bread
2 tsp olive oil
1 sheet of nori (seaweed), found in the sushi section of the supermarket
Salt and pepper to season

Method

1.       Heat oven to 200C/180C fan/gas 6. Crack the egg into a shallow dish and beat.

2.       Tip the breadcrumbs onto a plate and mix in some salt and pepper.

3.       Cut fish into 12 strips of different lengths and widths. The more unique the sizes and shapes, the more like a skyline your fish fingers will look.

4.       Brush a non-stick baking sheet with oil.

5.       Dip the fish strips into the egg, then roll them in the breadcrumbs. Transfer to the baking sheet.

6.       Bake for 20 minutes until golden.

7.       If you want to get really creative, whilst fish fingers are baking, cut small squares out of the nori using scissors. Place the squares onto the fish fingers once out of the oven to look like windows.

Superman stuffed red pepper cape

Prep time: 10 minutes
Cooking time: 20 minutes

Serves 4

Ingredients:

2 red peppers
2 cups of cous cous (1/2 cup per person)
1 small onion, diced
1 yellow pepper, diced
½ red chilli, deseeded and diced
2 cloves garlic, crushed
2 fillets of smoked haddock
1 vegetable stock cube
2 tsp olive oil
2 tbsp butter

Method

1.       Heat oven to 200C/180C fan/gas 6. Slice the red peppers into halves lengthwise (from stock to base). Remove the stock, insides and all seeds, lay on a baking tray and place in middle of the oven for 20 minutes. If you want to be extra creative, cut some ‘S’ shapes out of an additional red pepper and place them in the oven.

2.       Heat the oil in a large non-stick pan. Add the finely diced red chilli and garlic. Simmer for 1 minute. Add the yellow pepper and onion. Leave to simmer until soft – this should take around 5-7 minutes.

3.       Boil the kettle and dissolve the vegetable stock cube in one cup of boiling water. Pour the cous cous into a large bowl, pour the stock over and cover the bowl to keep the heat in.

4.       Remove the vegetables from the pan and add the butter. Once the butter is melted, add the smoked haddock and cook for 2 minutes on each side. Remove from the heat.

5.       Flake the haddock into the cous cous. Add the vegetables and stir.

6.       Remove the peppers from the oven. They should now be softened. Spoon the mixture into the peppers, filling them to the top.

7.       Serve – with the superman ‘S’ on top of the cous cous.

In Pure Spirit

Which techniques and tactics do you recommend to help encourage young ones to eat wisely?