Your kids love frozen fish sticks but you want them to eat fresh fish fillets. So what do you do? Breading fish yourself is the most nutritious choice, but sometimes a low-fat frozen fish product can be an option on those days when you just don’t have the energy to do any prep work, says Toronto-based registered dietitian Jodi Robinson. “They can fit in as part of an overall healthy diet.” Here’s how four brands fared with the Figliomeni family (mom Anna, dad Frank, Davide, 11, Bianca, 9, and Paul and Anthony, both 8) from Woodbridge, Ont.

Compliments Balance Reduced Fat Breaded Scottish Haddock Fillets

Nutrients per fillet (120 g): 190 calories, 6 g fat (0.5 saturated, 0 g trans), 45 mg cholesterol, 410 mg sodium, 20 g carbs (1 g fibre, 3 g sugars), 13 g protein, 0% vitamin A, 0% vitamin C, 2% calcium, 2% iron. $11.99 for four fillets or more.

Family says: Anna thought this brand was the blandest tasting and the kids did not like the coating. Despite the fair size of the fillet, Anna said its appearance was the least appealing inside, describing it as “vein-y.”

Dietitian says: “This product has more calories, total fat, and sodium than the other choices yet has less iron despite the serving size being on the high end. While the fat is from a healthy unsaturated source, the sodium provides almost one-fifth of your daily needs. To help balance this out, choose side dishes such as brown rice and fresh, steamed vegetables.”

Final Grade: C