A soft, nutritious, and easy-to-digest mash perfect for babies and toddlers. Combining flaky cod, sweet potato, peas, and protein-rich quinoa, this meal is both delicious and developmentally beneficial.
*A imagem é meramente ilustrativa e pode diferir da receita real (gerada por IA).*
Ingredientes
- 150g skinless, boneless cod fillet
- 200g sweet potato, peeled and cubed
- 100g frozen peas
- 50g quinoa, rinsed
- 15ml extra virgin olive oil
- 5ml fresh lemon juice
- A pinch of finely chopped fresh dill (optional)
Disponível para membros NutriPro.
Instruções
- 1.In a small saucepan, combine the 50g of rinsed quinoa with 100ml of water. Bring to a boil, then reduce heat, cover, and simmer for 15 minutes or until water is absorbed. Fluff with a fork.
- 2.While the quinoa cooks, place the 200g of cubed sweet potato in a steamer basket over boiling water. Steam for about 10-12 minutes until very tender.
- 3.Add the 150g cod fillet and 100g frozen peas to the steamer with the sweet potato. Cover and steam for another 5-7 minutes, until the fish is opaque and flakes easily.
- 4.Transfer the cooked sweet potato, cod, peas, and cooked quinoa to a bowl.
- 5.Add the 15ml of olive oil and 5ml of lemon juice. Mash with a fork to your desired consistency. For younger babies, you can blend it into a smooth purée, adding a little water if needed. Stir in the optional dill before serving.
Informações Nutricionais
Porque esta receita
This recipe is packed with nutrients for healthy growth. Cod provides lean protein and omega-3s for brain development, while sweet potato offers vitamin A for vision and immunity. Quinoa and peas add essential fiber and plant-based protein for a balanced meal.
Perguntas Frequentes
⭐ Avaliações e Comentários
Receitas Semelhantes
Soft Lamb & Apricot Patties with Sweet Potato Mash
A nutritious and flavorful meal perfect for babies and toddlers. These soft, easy-to-hold lamb patties are naturally sweetened with apricot and paired with a creamy sweet potato mash, offering a great introduction to new textures and flavors.
Sunshine Lentil & Sweet Potato Mash
A vibrant, nutrient-dense mash perfect for introducing babies and toddlers to legumes and vegetables. Its creamy texture and natural sweetness make it an instant favorite.