Fish can be a tricky food to get some babies, toddlers, or kids to eat. If it’s too dry, kids may be tempted to spit it out. If the fish itself is not extremely fresh, it can have a fishy, off-putting odor that even I can’t stand to eat! For many kids, fish has to be juuust right. Like Goldilocks right. This Coconut Curry Goan Fish recipe is from our upcoming cookbook, What a Good Eater! It seems to create a beautiful combination of delicious, moist fish in a tasty coconut curry sauce that is appetizing to many children. The best part is that it is a 33 minute meal that the entire family can enjoy!
Coconut Curry Goan Fish Recipe
Age: 10 months plus
Yields: 4 fish fillets
Food storage: refrigerator friendly for 1–2 days, freezer friendly
Prep time: approximately 13 minutes
Cook time: approximately 20 minutes
Serving options: mash, spoon-feed, self-feed, family-friendly meal
- 2 tablespoons extra virgin olive oil
- 2 tablespoons green onion, finely minced
- 1½ teaspoons fresh garlic, finely minced
- 1 teaspoon fresh ginger, finely minced
- ½ teaspoon ground turmeric
- 1 teaspoon ground coriander
- ½ teaspoon ground cumin
- 1 teaspoon kosher salt, divided (optional: we recommend adding salt only for babies 12 months plus)
- 1¼ cups light coconut milk, preferably organic
- 2 tablespoons organic apple cider vinegar with the “mother”
- 4 steelhead trout filets, about 6 ounces each*
- 1 tablespoon fresh cilantro, finely minced
- Juice of ½ lemon, for sprinkling
- Plain yogurt, preferably organic (optional)
In a large sauté pan, heat the oil over medium heat. Add the green onion, garlic, and ginger. Stir continuously for about 1 minute to prevent burning. Add the turmeric, coriander, cumin, and ¼ teaspoon salt (if using). Sauté, stirring continuously, for 1 minute. Add the coconut milk and vinegar. Stir well and simmer the mixture uncovered for approximately 5 minutes.
Season the fish with ¾ teaspoon salt (if using) and carefully add it to the pan. (If the fish has the skin on, add it skin side up, flesh side down in the pan.) Cover and cook for approximately 10 minutes or until the fish is fully cooked and the flesh flakes apart easily with a fork. (Take care not to overcook the fish, or the meat will become tough.) Remove the fish from the pan, sprinkle with cilantro, and squeeze fresh lemon juice to taste.
To serve to baby, mash or cut the fish into bite-size pieces appropriate for your child, and serve! If your baby seems hesitant at first, try mixing the fish with a little bit of plain yogurt or one of her favorite purees. If you’re serving to a toddler or older child, don’t be afraid to add a little dipping sauce on the side, like ketchup, salad dressing, or guacamole if it helps your child to at least try it. Adults looking for additional flavor and spice can add freshly minced jalapeno to the adult portion only.
*Note: You may try replacing steelhead trout with a different type of fish, such as salmon, perch, or whitefish, but cooking time may vary slightly based on the type and thickness of the fish. If you can only find fish with the skin on, ask your local market to remove it for time savings.
If you enjoyed this post, sign up to receive our newsletter for other great ideas on feeding your baby, toddler, and family. Look out for our upcoming cookbook What a Good Eater! for baby & toddler recipes with healthy herbs and spices to add flavor and broaden your baby’s palette, expected 2016.
- Is Your Baby Ready to Eat Solid Foods? What a Good Eater Podcast - July 23, 2018
- Useful Tips for Drama-Free Dinners: What a Good Eater Podcast - July 11, 2018
- Black Bean & Veggie Kiddie Quesadilla Recipe - June 22, 2018
- How To Get Your Kids to Try New Foods: What a Good Eater Podcast - June 12, 2018
- How To Ensure Success With Kids at Mealtime: What a Good Eater Podcast - June 12, 2018
- Easy Summer Smoothies - May 28, 2018
- 5 Ways to Serve Avocado to Kids - August 1, 2017
- Healthy Summer Snacks to Take To Go - June 27, 2017
- Portion Sizes for Kids - April 12, 2017
- 10 Healthy Snacks for a Young Toddler - February 27, 2017