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. Stir in Green Peas and Carrots purees.
- 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 | 165.76 Kcal (694 kJ) | ||
| Calories from fat | 13.61 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.51g | 2% | |
|---|---|---|---|
| Cholesterol | 34.01mg | 11% | |
| Sodium | 238.05mg | 10% | |
| Potassium | 186mg | 4% | |
| Total Carbs | 25.85g | 9% | |
| Sugars | 1.02g | 4% | |
| Dietary Fiber | 3.26g | 13% | |
| Protein | 11.92g | 24% | |
| Vitamin C | 1.2mg | 2% | |
| Vitamin A | 0.2mg | 7% | |
| Calcium | 66.4mg | 7% | |
| Amount Per 100 g | |||
| Calories | 68.21 Kcal (286 kJ) | ||
| Calories from fat | 5.6 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.62g | 2% | |
|---|---|---|---|
| Cholesterol | 14mg | 11% | |
| Sodium | 97.96mg | 10% | |
| Potassium | 76.54mg | 4% | |
| Total Carbs | 10.64g | 9% | |
| Sugars | 0.42g | 4% | |
| Dietary Fiber | 1.34g | 13% | |
| Protein | 4.9g | 24% | |
| Vitamin C | 0.5mg | 2% | |
| Vitamin A | 0.1mg | 7% | |
| Calcium | 27.3mg | 7% | |
* 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.
Try this similar recipes
-
Vegetable Biryani
Ghee (clarified butter), or olive oil and 18 more.. -
Chinese Meatball Soup
Ground turkey, Breadcrumbs (plain or flavored ) and 11 more.. -
Rice Medley
Uncooked long grain rice, Water, Frozen peas, thawed and 4 more.. -
Grandma's Pea Soup
Dried whole peas, Dried green split peas, Meaty ham bone and 15 more.. -
Potato Gnocchi in Mushroom Broth
Water, Sliced cremini mushrooms, Sliced carrot and 19 more.. -
Split Pea Soup with Meatballs
Dry green split peas, Carrots , cut into 1/2-inch pieces and 16 more.. -
Turkey Soup with Dressing Dumplings
Roast turkey carcass, Water, Onions, Carrots and 12 more.. -
Colorado Mexican Rice
Water, Uncooked white rice, Tomatoes, halved, Onion and 10 more.. -
Split Pea Soup
Green split peas, Water, Onion, chopped, Carrot, chopped and 1 more..
Also Try
-
-
Fish Tacos with Cabbage Slaw
Very thinly presliced green cabbage, Chopped plum tomatoes and 8 more.. -
-
-
-
Fish Tacos with Sesame-Ginger Slaw
Tilapia fillets, Salt, Pepper, Plain low-fat greek yogurt and 7 more.. -
-
-
Fish Tacos with Lime Crema and Mango Salsa
Diced peeled mango (about 2 mangoes), Diced red onion and 11 more.. -
Fish Tagine with Preserved Lemon and Tomatoes
Chopped whole lemon, Water, Olive oil, divided, Sugar and 13 more..
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
