This recipe has two vegetables and is a source of omega 3. My son described it as 'delicious'! Although he didn't eat as many peas on the side as I would have liked, can you tell there are four different vegetables on this plate? Nope? Neither could he!
Fish and Cauliflower Bake - Serves 2
120g, 4oz Fish, I used a mixture of pollock and smoked haddock
200g, 7oz Cauliflower
400ml. 14floz Milk
1 rounded tbsp Cornflour (cornstarch)
60g, 2oz Chopped frozen spinach
80g, 3oz Extra mature cheddar (extra sharp)
Poach the fish in the milk until cooked. Take the fish out with a slotted spoon reserving the milk.
In the meantime, boil the cauliflower in boiling water for 3-4 minutes or until almost cooked. Drain.
Preheat the oven to 200oC / 400F / Gas Mark 6.
When the fish is cooked, reheat the milk, add in the spinach and cook until fully defrosted and cooked. In the meantime mix the cornflour with cold water then gradually mix into the milk mixture to thicken. Bring to the boil and add a little extra if you would like it thicker.
Mix in approx 20g of the cheddar into the milk mix and take off the heat.
Flake the fish and mix the fish, cauliflower and sauce together. Pour into a baking dish and top with the remaining cheese.
Bake for approx 15 minutes or until browned and bubbling on top. Younger babies could have some of this mashed or pureed depending on their age. Avoid the cheese on top if feeding to under 1's to limit the salt intake.
Make it Thrifty:
Try using frozen fish to keep costs and risk of waste down. Pollock is often sold as 'white fish' in freezer compartments and, although in a lot of ways it's better than cod because it's a source of Omega 3 and cod isn't, pollock is often far cheaper and more sustainable. Look out for smoked pollock too which is becoming more common.