12–18 months
Whiting and vegetable rice
Main mealPrep 14 minCook 28 minPortions: 3
Ingredients
- 80 g of skinless whiting fillet
- 4 tablespoons of rice
- 1 small carrot
- 300 ml water
Method
- Feel the raw whiting with your fingertips and lift out any bones you find with tweezers.
- Cook in unsalted water or a steamer until the flesh turns opaque and flakes easily with a fork.
- Rinse the rice until the water runs clear and cook it with the finely chopped carrot until the grains are completely soft.
- Flake the fish apart on a plate and check again for any bone left behind.
- Stir it through the rice and serve once warm.
Texture
Flaked fish among soft grains of rice, with no firm grain, no skin and no bones left.
Serving
Serve warm. Do not leave cooked rice standing — its storage rules are stricter than the other recipes.
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.
Key nutrients
ProteinIodineVitamin B12Carbohydrate
Storage
Cooked rice has its own stricter rule: cool it within 1 hour, refrigerate it and eat it within 24 hours. Never reheat rice more than once; when you do reheat it, heat until steaming hot all the way through, then let it cool before serving. 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.