From 9 monthsLunch and dinnerUnder review by our nutritionist
Fish with mashed arracacha and green beans
A lunch with a bit of everything to practice: a mash for the spoon, fish flakes for the finger pinch and green bean sticks for little hands. The arracacha makes the plate creamy and mild.
- Difficulty
- 3 out of 5
- Ingredients
- 3 out of 5
- Time
- 3 out of 5, 30 min30 min
Free plan: this is recipe 1 of 3 this month.Subscribe to see them all
Makes 2 servings Contains: fish
Ingredients
- 1 fresh tilapia or hake fillet (about 3½ oz / 100 g)
- 1 medium arracacha (or parsnip)
- 6 green beans
- 1 garlic clove, crushed
- a few drops of lemon juice
- a drizzle of olive oil
How to make
- 1Peel the arracacha, slice it into rounds and cook it in water for 15 minutes, until very soft.
- 2Trim the ends and strings off the green beans and steam them whole for 10 minutes.
- 3Season the fish with the garlic and lemon and steam it for about 8 minutes, until it flakes.
- 4Mash the arracacha with a fork, with a little of the cooking water and the olive oil.
- 5Break the fish into flakes, feeling for bones with your fingers, and serve everything separately.
Tips
- Green bean doneness: it should squash between two fingers. If it doesn't, cook it longer.
- Bones: check every flake before serving.
- Storage: the mash keeps 2 days in the fridge; cook the fish fresh whenever you can.
Why it's good for baby
- Fish: is a source of protein and has omega-3 (DHA), a fat that keeps building up in a baby's brain until age 2. Careful: remove every bone, cook it well, and avoid shark, swordfish and marlin (high in mercury).
- Arracacha: is a source of vitamin C, which helps the body absorb iron from plant foods, and potassium, which helps muscles and the heart.
- Green beans: are a source of folate, which helps make red blood cells, and have fiber, which helps digestion.
Sources: TACO food table (Unicamp) · NIH Office of Dietary Supplements · FDA · Dietary Guidelines for Americans · Brazilian Ministry of Health · NHS (UK) · MedlinePlus (NIH) · USDA FoodData Central. Always talk to your baby's pediatrician or nutritionist.