Cod and Spinach Mash
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.
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.