Cod and Spinach Mash
By the GreenSpoon Kids kitchen
A mild white fish paired with iron-rich spinach and creamy potato. Fish is an excellent early protein and provides omega-3s for brain development.
Cod and spinach mash is a gentle, creamy way to bring white fish into your baby's diet. Mild cod is cooked soft and mashed with creamy potato and finely chopped spinach into a smooth, savory mash. For an 8 to 10 month old, the soft texture is easy to manage and the potato mellows everything into a comforting bowl, with the all-important step of checking the fish carefully for bones.
Ingredients(5)
- 50g fresh cod fillet (boneless, skinless)
- 1/2 cup fresh spinach leaves
- 1 small potato, peeled and diced
- 1 teaspoon unsalted butter
- 2 tablespoons breast milk, formula, or cooking water
Instructions(9 steps)
- 1
Peel and dice the potato into small cubes.
- 2
Boil or steam the potato for 12-15 minutes until very soft.
- 3
Meanwhile, place the cod in a small pan and cover with water.
- 4
Poach the cod gently for 6-8 minutes until it flakes easily.
- 5
Steam the spinach for 2-3 minutes until wilted and soft.
- 6
Drain all ingredients and combine in a bowl.
- 7
Add butter and mash together with a fork.
- 8
Add liquid to reach desired consistency - should be soft and slightly lumpy.
- 9
Check carefully for any fish bones before serving.
Nutritional Highlights
- -Cod provides lean protein and omega-3 fatty acids
- -Spinach is rich in iron and vitamin K
- -Potato offers energy from complex carbohydrates
- -Supports brain and vision development
Age Appropriateness
Suitable for 8-10 month olds ready for protein and soft lumps. Ensure fish is thoroughly cooked and checked for bones.
Introduction Tip
Fish is a top allergen - introduce separately first. White fish like cod has a very mild flavor that babies usually accept well.
Why this works
White fish like cod is one of the best first fish for a baby: it is soft, flakes easily, and has a very mild flavor, especially when mashed with creamy potato that smooths out any fishy taste. The finely chopped spinach blends in with barely any flavor of its own, adding color and variety. Cooked soft and mashed to suit an 8 to 10 month old, it is easy to gum, and combining a protein, a vegetable, and a starchy carb makes it a balanced, satisfying meal. Introducing fish gently and early, as one of the common allergens, is part of building a varied diet.
Variations and swaps
- Use any mild white fish such as haddock or pollock in place of cod.
- Swap the spinach for soft peas, broccoli, or courgette.
- Stir in a little grated cheese for older babies once dairy is established.
- Use sweet potato instead of regular potato for the mash.
- Thin it with a little milk or cooking liquid for a younger baby, or leave it chunkier for an older one.
Make ahead and storage
Fish is best cooked fresh and eaten soon after, but you can keep this mash covered in the fridge for up to a day and reheat gently until piping hot, then cool to lukewarm. You can freeze it in small portions for up to 1 month; reheat fish only once and make sure it is hot all the way through before cooling to serve.
What to serve with it
Serve it lukewarm and soft from a spoon, mashed to a chunkiness your baby can manage. A few soft steamed vegetable sticks alongside add finger-food practice. Watch your baby during the first few servings of fish as you would any new allergen, and keep mealtimes relaxed.
Common questions
How do I introduce fish to my baby?
Fish is a common allergen, so introduce it like any allergen: offer a small amount (or simply mashed in here) and watch for any reaction over a few hours before a full serving. Mild white fish like cod is a good first choice. If there is a family history of allergy, check with your pediatrician first.
How do I make sure there are no bones?
This is the most important step. Start with a skinless fillet, cook it until it flakes, then run your fingers carefully through the flaked fish to feel for and remove any tiny pin bones before mashing. Take your time, since even small bones matter for a baby.
Will my baby find cod too fishy?
Cod is one of the milder fish, and mashing it with creamy potato softens the flavor further, so most babies accept it well. If your baby is unsure, start with a smaller proportion of fish mixed into the potato and spinach, and increase it gradually.
How often can my baby eat white fish?
White fish like cod is low in mercury and can be offered to babies a couple of times a week as part of a varied diet. Vary the types of fish over time, and your pediatrician or local guidelines can confirm the recommendation where you live.
Parent guide
Read our toddler feeding guides
