A super easy balanced meal
Once your little one turns 10 months of age we should really be thinking about offering textured purees and finger food to ensure they don't have an aversion to this kind of food later on. This means moving away from mashing and pureeing food and letting the baby pick the food up with their fingers and eat at their own pace. This is why Potato Leek Cod is a great recipe for this age.
Probably the easiest way to prepare this kind of meal is to bake food in the oven. Preferably different foods that take more or less the same time to bake but if this is not the case you can always add food that has a shorter baking time to the baking tray later on.
This meal does exactly that – minimal prep time, stick it in the oven, and you have a great meal ready and waiting. Increase the portion sizes and you just made dinner for the whole family.
If you want to build up on protein and fish intake then cod is a great choice. While being packed with protein it has a low amount of fat and calories so its a great lean food for any lunch and dinner. Cod also contains significant amounts of B vitamins and phosphorus.
Leeks are another good source of a particular B vitamin – folate. Like their similar vegetables onions and garlic, leeks can also provide cardiovascular support mostly due to high antioxidant content. Both the bulb and leaves are used in cooking – you just have to be sure that they are fresh and with no visible damage.
Although potatoes are not considered the most nutritious food to choose, if they are adequately prepared and served they can provide numerous health benefits. Cooked, boiled or baked (not fried) is the way to go. This is exactly why we have chosen this starchy and vitamin C filled vegetable for this meal. It builds up our carbohydrate and energy content of the meal making it a balanced and nutritious lunch/dinner for your little one.
This meal takes 10 minutes to prepare before it goes in the oven. Then just serve it up and it makes the perfect finger food or even practice food for early fork user.
Potato Leek Cod
- 2 oz (56 g) cod fillet
- 1 medium sized potato
- ½ medium sized leek
- 1 tsp olive oil
- Preheat the oven to 390°F / 200°C
- Peel the potatoes and wash them under running water, then slice them into small pieces
- Wash the leek under running water, remove the dark green bit and slice the rest into small pieces
- Place the potato and leek in a baking dish or tray, drizzle olive oil
- Cover the dish in foil and place in oven and allow to bake for ~30-45 minutes
- After 30-45 minutes, check and if almost cooked, add the cod fillet and bake for additional 10-15 minutes
- Allow to cool for about 10 minutes before serving/storing
When you add the cod fish do you also keep it covered with foil or take the foil off and bake additional 10-15 minutes?
You keep it covered with foil.