Saturday, September 22, 2012

Sole with rice and veggies

It might seem like an odd combination, but this one is very delicate and has very little fishy taste kids might not like. In fact this is how I got my son to like to eat fish, well some time ago now. So if a child doesn't like to eat fish, this might be the one to try. At the beginning I was mixing it with rice so it was almost undetectable (assuming that child likes rice :-).

- Sole filets (I like sole, but any white, more delicate fish would do, I use fresh fish filets)
- frozen peas and carrots, a handful or 2 (If he/she won't eat it use frozen corn instead)
- milk to cover fish 
- 1 cup rice, 2 cups water
- 1 cup total of grated sweet potato and yellow zucchini, can be green, but yellow blends in and won't "scare" the picky eater 
- salt to season

Start with rice so everything is ready at the same time. Just mix in the pan: rice, water, shredded zucchini and sweet potato, season with salt, bring to boil. After it starts boiling reduce the heat, cover and cook for about 15-20 minutes until all the water is absorbed. Lest stand few minutes and fluff with fork. Might want to add a tsp of butter (optional) and other seasoning besides salt if your child likes.
Place fish filets and peas and carrots in a pan, cover with milk and cook on medium low heat. The fish has to cook on low heat, otherwise the milk starts to foam a lot and bubble too much. Cook covered for about 10 minutes from the moment it starts simmering. I don't add salt to fish. I don't add any seasoning here. Milk and pas make it a little on a sweet side.

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