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our gift to you

Feed them right from the start

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our gift to you

Feed them right from the start


Coconut Fish and Vegetable Stew

Dairy Free Gluten Free

This delicious coconut fish and vegetable stew is a great way to introduce your baby to fish. It is rich in omega-3 fats and other nutrients such as vitamin D and selenium, high in protein and contains an assortment of veggies. In the past it has been advised to wait before introducing fish, but it’s now deemed safe and low-mercury fish (wild or organically farmed) is recommended from 6 months onwards.

 

Fish which are low in mercury and considered safe to eat three times weekly can be subsituted for the flathead in this recipe. Safe varieties include: herring, mackerel (Atlantic, jack, chub) rainbow trout, salmon, sardines, whitefish, plaice, sole, haddock, sardines, scallops, tilapia, tuna (Skipjack, light, canned or bottled)

Ingredients

Method


150g flathead or salmon, cut into small strips
1 carrot, peeled and grated
1 leek, white part only, finely sliced
80g frozen peas
100g sweet potato, grated
½ cup baby spinach leaves, finely chopped
½ cup coconut milk
2 tbsp butter
1. Heat butter in medium saucepan, add carrot, sweet potato and leak and sauté until glassy.
2. Add coconut milk and sweet potato and cook for 5 min.
3. Add peas and cook for 4 min.
4. Add fish and cook for 4 min.
5. Add spinach and cook for 2 min.
6. Puree to desired consistency.


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