This is an easy and quick dinner for your little one. A great way to introduce heart healthy fish. Healthy and delicious!


6-7 ounce cod fillet (no skin)
1/2 lemon
1 T unsalted butter or olive oil
1-1 1/2 C fresh spinach (washed and stems removed)
1 T unsalted butter
1 T four (all-purpose is fine, can also use whole wheat flour)
1 bay leaf
1 T chopped parsley
2-3 peppercorns (optional)
3/4 C milk (whole or 2%)
1/4 grated cheese (cheddar or Parmesan, or mild Gorgonzola)
pinch of nutmeg

Nutritional information

No nutrition information available


Poach the fish in the milk with 1 bay leaf, parsley, and peppercorns for 3-4 minutes or until fish flakes with a fork.

In the meantime, briefly saute the spinach for 2 minutes with a touch of water until wilted.

Set aside to cool a bit, then squeeze out any excess liquid.

For the cheese sauce, melt the butter in a saucepan and stir in the flour to make a paste, cook for about 1 minute. Gradually stir in the cold milk and nutmeg and bring to a boil. Cook for a few minutes over low heat until thickened, stir in the cheese until melted.

Flake the cooked fish, chop up the spinach and mix fish and spinach into the cheese sauce.

That's it. You're done and your little one will love this dish. Healthy and yummy!