Mashed Cod with Vegetables

1. 1 Cod filletpack 600 g ≈ $9.00 50 g
2. 2 Potatoes≈ $2.18 per kg 60 g
3. 3 Carrots≈ $1.50 per kg 30 g
4. 4 Zucchini≈ $3.00 per kg 40 g

Grey rows are pantry staples: salt, oil, spices. They are not counted in the serving price.

Method

1. Wash, peel, and dice the potato², carrot³, and zucchini⁴ into 1 cm cubes. Boil the potato and carrot in salted water for 10 minutes, then add the zucchini and cook another 8–10 minutes until fork-tender.

2. Rinse the cod¹ fillet, check for and remove all bones by hand. Poach in boiling water for 8–10 minutes until the flesh turns opaque and flakes easily.

3. Mash the vegetables with a fork, adding 2–3 tablespoons of broth, breast milk, or formula. Flake the cod¹ into 5 mm pieces, double-check for bones, and mix into the vegetables.

4. Cool to body temperature (~36–37°C)—test by dripping a bit on your inner wrist; it should feel warm, not hot. Serve immediately.

5. Store leftovers in an airtight container in the fridge for up to 24 hours. For freezing, portion and keep for 1 month; thaw once, reheat fully, cool, and do not refreeze.

In short

• A child's portion for ages 1–3; suitable from 9 months. For younger kids, halve it and purée.