Fish Dinner with Veggies
Choose fish that have firm, shiny flesh, and make sure all the bones have been removed before processing it and serving to baby.
Yield: 3 1/2 cups or 7 (1/2-cup) servings (serving size: 1/2 cup)
- 1 large baking potato (about 14 ounces), peeled and cut into 1-inch cubes
- 1/2 pound flounder or other mild white fish
- 3 tablespoons water
- 1 serving Green Peas
- 1 serving Carrots
- 1. Place potato in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender; drain, reserving cooking liquid. Let potato cool slightly.
- 2. While potato cooks, place fish in a microwave-safe dish; add 3 tablespoons water to dish. Cover with heavy-duty plastic wrap; vent. Microwave at HIGH 3 to 4 minutes or until fish flakes easily when tested with a fork. Let fish cool slightly; flake with a fork, and remove and discard bones, if needed.
- 3. Place fish, potato, and 3 tablespoons reserved cooking liquid in a food processor. Process until desired consistency, adding additional cooking liquid, 1 tablespoon at a time, if needed. Stir in Green Peas and Carrots purees.
- Nutrition Note: Fish and Mercury Fish is a great source of lean protein, omega-3 fatty acids, and vitamin B12. Even though fish contains many nutrients, some are high in mercury and should be avoided. According to the Food and Drug Administration, fish is a safe option for children if you follow these guidelines: Avoid shark, swordfish, king mackerel, and tilefish. Choose fish lowest in mercury like catfish, cod, flounder, haddock, perch, pollock, salmon, scallops, shrimp, sole, tilapia, trout, canned light tuna, and whitefish. Limit servings to two to three times per week.
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