Directions:
- Place potato in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender; drain, reserving cooking liquid. Let potato cool slightly.
- While potato cooks, place fish in a microwave-safe dish; add 3 tablespoons water to dish. Cover with heavy-duty plastic wrap; vent. Microwave at HIGH 3 to 4 minutes or until fish flakes easily when tested with a fork. Let fish cool slightly; flake with a fork, and remove and discard bones, if needed.
- Place fish, potato, and 3 tablespoons reserved cooking liquid in a food processor. Process until desired consistency, adding additional cooking liquid, 1 tablespoon at a time, if needed.
- Fish Dinner with Veggies variation: Stir 1 serving each of Green Peas and Carrots purees into Basic Fish Dinner. Yield: 3 1/2 cups or 7 (1/2-cup) servings.
- Cheesy Fish and Potatoes variation: Sprinkle 1/2 cup (2 ounces) shredded mild cheddar cheese over drained potato. Let cheese melt while potato cools. Follow above procedure for Steps 2 and 3. Yield: 3 cups or 6 (1/2-cup) servings.
- Nutrition Note: Fish and Mercury Fish is a great source of lean protein, omega-3 fatty acids, and vitamin B12. Even though fish contains many nutrients, some are high in mercury and should be avoided. According to the Food and Drug Administration, fish is a safe option for children if you follow these guidelines: Avoid shark, swordfish, king mackerel, and tilefish. Choose fish lowest in mercury like catfish, cod, flounder, haddock, perch, pollock, salmon, scallops, shrimp, sole, tilapia, trout, canned light tuna, and whitefish. Limit servings to two to three times per week.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 157.43 Kcal (659 kJ) | ||
| Calories from fat | 13.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.51g | 2% | |
|---|---|---|---|
| Cholesterol | 34.01mg | 11% | |
| Sodium | 224.02mg | 9% | |
| Potassium | 120.93mg | 3% | |
| Total Carbs | 23.81g | 8% | |
| Dietary Fiber | 2.65g | 11% | |
| Protein | 11.72g | 23% | |
| Calcium | 59.7mg | 6% | |
| Amount Per 100 g | |||
| Calories | 70.69 Kcal (296 kJ) | ||
| Calories from fat | 6.11 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.68g | 2% | |
|---|---|---|---|
| Cholesterol | 15.27mg | 11% | |
| Sodium | 100.6mg | 9% | |
| Potassium | 54.31mg | 3% | |
| Total Carbs | 10.69g | 8% | |
| Dietary Fiber | 1.19g | 11% | |
| Protein | 5.26g | 23% | |
| Calcium | 26.8mg | 6% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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