Sole & Rice
Published by Avo Parenting · · How our recipes are written
- Nut-free
- Dairy-free
- Age
- 6 months+
- Prep
- 5 min
- Cook
- 25 min
- Difficulty
- Easy
Ingredients
- 80g skinless sole fillet
- 40g white rice (uncooked)
- Water for cooking
Method
- 01
Cook white rice in unsalted water until very soft and tender, about 18–20 minutes.
- 02
Poach the skinless sole fillet in simmering water for 6–8 minutes until cooked through (sole cooks quickly due to its thinness). Remove and check carefully for any small bones.
- 03
Combine cooked rice and flaked sole in a blender with enough cooking liquid to blend to a smooth, porridge-like puree.
- 04
Cool to room temperature and serve.
Gallery
How to offer
A gentle, easy-to-digest combination; sole and rice is one of the lightest first fish meals.
Storage
Store in an airtight container in the refrigerator for up to 2 days. Do not freeze fish purees with dairy.
Nutrition note
As a low-mercury fish, sole is a safe way to introduce essential Omega-3 fatty acids which support brain and eye development. It is also packed with Vitamin B12 and selenium, both of which are vital for immune function and energy metabolism. The protein density helps sustain your baby's growth throughout the day.
Nutrition information is general guidance, not medical advice. Read our nutrition disclaimer
