12–18 months
Baked fish with vegetables
Main mealPrep 15 minCook 30 minPortions: 3
Ingredients
- 80 g of skinless whiting fillet
- 1 medium potato
- 1 small courgette
- 1 teaspoon of olive oil
- 2 tablespoons of water
Method
- Feel the raw whiting with your fingertips and lift out any bones you find with tweezers.
- Peel the potato and courgette, slice them thinly and lay them in an ovenproof dish.
- Add the olive oil and water, put the fish on top of the vegetables and cover the dish.
- Bake at a moderate heat until the flesh turns opaque and flakes easily with a fork and the vegetables are soft.
- Flake the fish apart on a plate, check again for any bone left behind, stir it through the vegetables and serve once warm.
Texture
Flaked fish with soft slices of vegetable, and no firm pieces of fish, no skin and no bones left.
Serving
Serve warm and let your child try eating it with a fork.
Preparing for choking safety
Bones must be searched for both before and after cooking; whiting has fine bones. The skin is not used. Smoked, cured, raw or lightly cooked fish is never served. It bakes covered, and a dried, hard piece is not served.
Key nutrients
ProteinIodineVitamin B12Vitamin C
Storage
Cool within 1 to 2 hours of cooking, then refrigerate or freeze in small portions. Use a refrigerated portion within 2 days. Eat a defrosted portion within 24 hours. When reheating, heat until steaming hot all the way through, then let it cool before serving, and reheat any portion only once. Throw away a half-eaten portion rather than storing or reheating it.
Safety
Your child should be sitting upright and someone should stay with them while they eat. No salt or sugar is added to these recipes; honey is not given before one year. Their back teeth may not be through yet, so every piece must be soft enough to squash with gums and cut to a safe size. Children do not all manage the same texture at the same age — follow your child's pace rather than pushing. If your child has an allergy, eczema, or a family history of allergy, talk to your GP or health visitor before introducing new foods. Introduce foods that can trigger an allergic reaction one at a time and in small amounts, so you can spot any reaction.
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Recipes are a suggestion; they do not replace breast milk, formula, or your child's own feeding plan. If there is an allergy or a specific dietary situation, speak with a health professional.