Sunshine Cod & Sweet Potato Mash
27 oct. 2025
Sunshine Cod & Sweet Potato Mash
A vibrant and nutrient-dense purée perfect for introducing fish to your little one.
This Sunshine Cod & Sweet Potato Mash brings together the natural sweetness of tender sweet potatoes with the delicate flavor of flaky cod. It’s a wholesome, beautifully balanced meal designed especially for growing babies and curious toddlers.
Rich in protein, fiber, and essential fatty acids, this mash is gentle on tiny tummies while providing key nutrients for healthy development. Whether you’re transitioning your baby to solids or looking for a nourishing toddler lunch, this recipe makes mealtime both easy and exciting.
With its bright orange hue and creamy texture, this dish truly lives up to its sunny name—simple to prepare, delightful to serve, and loved by little eaters and parents alike.
Ingredients
- 200g cod fillet, skinless and boneless
- 400g sweet potato
- 100g frozen peas
- 15ml (1 tablespoon) olive oil
- Pinch of dried dill (optional, no salt for babies under 1)
Instructions
- Peel the sweet potato and chop it into small, even-sized cubes.
- Place the sweet potato cubes in a steamer basket over boiling water and steam for about 15 minutes, or until very tender when pierced with a fork.
- Add the cod fillet and frozen peas to the steamer with the sweet potato. Continue to steam for another 5–7 minutes, until the cod is opaque and flakes easily.
- Transfer the steamed sweet potato, cod, and peas to a bowl or blender. Add the olive oil and optional pinch of dill.
- For toddlers, mash with a fork to a chunky consistency. For babies starting solids, purée until smooth, adding a little water if needed to reach the desired texture.
Tips & Substitutions
- Use fresh or frozen cod depending on availability. Just make sure it’s fully defrosted before cooking.
- Swap peas for finely chopped spinach or green beans for a different color and nutrient profile.
- Add a touch of breast milk or formula when blending for younger babies to create an even smoother purée.
Nutrition
Calories: 730 kcal (approx. total)
- Fat: 17g
- Carbohydrates: 94g
- Fiber: 17g
- Protein: 51g
Related Recipe
See the original recipe: "Sunshine Cod & Sweet Potato Mash"This bright and nourishing mash is a wonderful way to introduce fish into your baby’s diet. Try it fresh, freeze in portions for quick meals, and share your little one’s sunny smiles when they taste it!
Give it a try today and spread the sunshine—one spoonful at a time!
