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White Fish Recipes

Cod and Sweetcorn Chowder

100 g cod fillet/steak
300 ml of your child's usual milk e.g. S-26® PROGRESS GOLD®
1 medium floury potato, peeled and diced very small
2 bay leaves
100 g frozen sweetcorn
1 dessertspoon of parsley

Gently poach the cod in the milk along with the potato and bay leaves for around 8-10 minutes until the fish flakes. Remove the fish (check for bones), potato and bay leaves (throw away) and place in a dish to keep warm. Add the sweetcorn to the milk bring to the boil and cook for 2 minutes. Return the other ingredients to the pan, add the parsley and bring back to the boil. Mash and serve.

Tasty Plaice

250 g carrots, peeled and sliced
225 g plaice fillets, skinned
2 tbsp of your child's usual milk e.g. S-26® PROGRESS GOLD®
40 g unsalted butter
2 medium ripe tomatoes, skinned de-seeded and chopped
40 g grated Cheddar cheese


Steam the carrots for 20 minutes.

Meanwhile, place the fish in a microwave dish, add the milk, dot with about 15 g butter and cover leaving an air vent. Microwave on high for 2 to 3 minutes. Alternatively, put the fish in a pan, cover with a little milk and simmer for about 3 to 4 minutes or until cooked.

Melt the remaining butter in a saucepan, add the tomatoes and sauté until mushy. Stir in the grated cheese until melted. Blend or mash the cooked carrots together with the tomato mixture. Remove the fish from the cooking fluid and flake, checking to make sure there are no bones.

Mix the fish together with the carrots and tomatoes. Serve with rice or potatoes.

Baked Plaice with Rice and Tomato

1 small plaice fillet
Olive oil
2 tomatoes, skinned, seeded and chopped
85 g basmati rice
4 tbsp tinned chopped tomatoes
175 ml water
A few fresh basil leaves
½ tsp dried mixed herbs
1 small carrot, peeled and diced

Preheat the oven to 180°C/350°F. Put the plaice on a large piece of baking paper and brush with oil, placing the fresh tomatoes on top. Make a parcel by folding the paper, place on a baking tray and bake for 20 minutes.

Put the rice and chopped tomatoes in a saucepan and cover with water. Bring to the boil and add the herbs and carrots. Reduce the heat, cover and simmer for 20 minutes, until the water has been absorbed and the rice and carrots are tender. Remove the basil leaves.

Remove any skin and bones from the fish and flake. Mix the fish and tomatoes in with the rice mixture and purée.

Cod with Sweet Potato

225 g sweet potato
75 g skinless and boneless cod
2 tbsp of your child's usual milk e.g. S-26® PROGRESS GOLD®
Knob of butter

Simmer the sweet potato in water for about 20 minutes or until soft. Put the fish in a microwavable dish with the milk and butter, cover and microwave for 2 minutes on high or until cooked. Blend the sweet potato and fish until smooth.

Cod with Mashed Potato

125 g boneless and skinless cod
1 bay leaf
150 ml of your child's usual milk e.g. S-26® PROGRESS GOLD®
1 large potato, chopped
½ leek trimmed and sliced

Put the fish and the bay leaf in a small saucepan. Pour over the milk and bring to the boil. Reduce the heat and simmer for about 10 minutes until the fish is cooked. Remove the fish from the milk and reserve the milk. Throw away the bay leaf.

Meanwhile, cook the potato and leek in a little boiling water for about 10 minutes or until tender. Drain and mash the potato and leek with some of the reserved milk. Serve with additional vegetables of your choice.

Cheesy Cod and Broccoli

175 g skinless and boneless white fish (cod, haddock, coley)
60 ml of your child's usual milk e.g. S-26® PROGRES GOLD® (milk A)
3 broccoli spears
15 g butter
1 tbsp plain flour
125 ml of your child's usual milk e.g. S-26® PROGRESS GOLD® (milk B)
50 g grated cheddar cheese

Place the fish in a small saucepan and pour in milk A. Bring to the boil, reduce the heat, and simmer for about 10 minutes until the fish is cooked.

Meanwhile cook the broccoli in a little water for 5-7 minutes until just tender.

To make the sauce, melt the butter in a small saucepan, stir in the flour and slowly add milk B, stirring continuously until the sauce thickens. Turn down the heat and simmer for 1 minute.

Remove the saucepan from the heat and stir in the grated cheese, broccoli and fish. Serve with rice or potatoes.

Sole Gratin

4 fillets of sole
½ small lemon
100 g breadcrumbs
50 g grated cheddar cheese
1 tbsp chopped fresh parsley
50 g melted butter

Put the fillets in a greased ovenproof dish with the lemon juice. Place the breadcrumbs, cheese and parsley in a bowl and stir in the melted butter. Place this mixture on top of the fish. Place under a preheated grill for 5-10 minutes until the breadcrumbs are golden and the fish is cooked.

Fish Fingers

1 fillet of white fish (cod, haddock, sole)
1 shallot, peeled and finely chopped
1 tbsp lemon juice
1 tbsp olive oil
1 egg
1 tbsp of your child's usual milk e.g. S-26® PROGRESS GOLD®
Plain flour
Crushed cornflakes
Butter for frying

Mix together the chopped shallot, lemon juice and oil. Marinate the fish fillets in this mixture for 1 hour then remove. Cut into 4 or 5 diagonal strips.

Beat the egg together with the milk. Dip the strips first in the flour then the egg mixture then lastly the crushed cornflakes. Fry the fingers in butter until golden brown on both sides.

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