Cod & Cauliflower Purée
Mild white fish blended smooth with cauliflower. Cod is low in mercury and a gentle first fish.
Ingredients
Makes about 1 cup
Foods in this recipe
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Method
- 1
Steam the cauliflower for 8–10 minutes, until very soft.
- 2
Add the cod to the steamer for the last 6–8 minutes, until it is opaque, flakes easily and reaches 145°F (63°C).
- 3
Flake the fish and check carefully for bones with your fingers.
- 4
Blend the fish, cauliflower and oil with liquid until completely smooth. Cool to lukewarm.
Serve it by age
6 months
Offer the smooth purée on a spoon.
7–8 months
Mash the cauliflower and flake the fish very finely through it.
9–12 months
Offer small, soft flakes of fish with soft cauliflower pieces.
12 months+
Serve flaked fish with mashed potato and peas.
health_and_safetyAllergens
Contains fish (top 9 allergen). For a first exposure, offer a small amount early in the day and watch for 2 hours.
sync_altSwaps
- swap_horizUse another low-mercury white fish, like haddock, pollock or tilapia.
- swap_horizUse potato or zucchini instead of cauliflower.
kitchenStorage
Fridge 1 day. Freeze up to 1 month. For batches you plan to freeze, blend with water or cooking water and stir in breast milk or formula when you serve each portion.
Safety reminders
- No added salt, sugar or honey before 12 months.
- At 6 months, blend until completely smooth with no lumps or skins; move on to thicker, lumpier textures over the next few weeks.
- Stay with your baby and keep them seated upright while eating.
- Check fish for bones twice: once when flaking and once before blending.
- This recipe is general guidance for healthy, full-term babies and children. Ask your pediatrician first if your child was born early, has a medical condition, allergies or feeding difficulties (medical disclaimer).
