White Rice, Halibut and Broccoli Dinner

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White Rice, Halibut and Broccoli Dinner

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Halibut is a white fish that is very mildly-flavoured, making it a good choice as a first fish for baby to try. Chop broccoli and fish into smaller or large pieces, depending on how much texture your baby can handle.

Tags: Easy, 35 mins, Baby Food, Rice & Grains, Fish, 12 Months+
Serves: 6
Skill level: Easy
Prep time: 5  minutes
Cooking time: 20  minutes
Total: 25  minutes

Additional Information

Ingredients

1 cup (250 mL) cooked white rice
1 skinless boneless halibut fillet, about 140 g
2 1/2 tbsp (32 mL) soy sauce
1/8 tsp (0.5 mL) salt
2 tbsp (25 mL) olive oil
2 cup (500 mL) broccoli florets

Instructions

  1. Preheat oven to 350°F (180°C). Line baking sheet with parchment paper.
  2. Place fish on prepared baking sheet. Sprinkle with salt and drizzle with half of the olive oil. Bake in centre of oven for 15 minutes or until cooked through. Set aside to cool.
  3. Meanwhile, in saucepan of boiling water, cook broccoli for 5 minutes or until very tender. Drain. Cool a few minutes. Chop into small pieces.
  4. Flake cooled fish into small pieces into a bowl. Stir in broccoli, rice and remaining olive oil. Makes about 2-3/4 cup (675 mL).
  5. To serve, portion scant 1/2 cup (125 mL) into a serving bowl; check temperature before serving to baby. Drizzle with a little soy sauce, if desired. Leftovers can be frozen in single-serve amounts.

Nutritional Information

Per serving:
100 calories
fat 5 g
sodium 70 mg
carbohydrate 9 g
fibre 1 g
protein 5 g