Main meals15 min hands-on · 45 min total · 7 ingredients
Roast potatoes, broccoli & dip
Why it works for childrenDip it, try it separately, start small.
The ingredients bringProtein · Calcium · Fibre
Let’s make it
Family kitchen · Main meals
Cod in tomato sauce with couscous
Tender white fish cooks gently in a mild tomato and carrot sauce. Couscous soaks alongside: a fish supper for an ordinary weekday.
- Hands-on time
- 15 Min.
- Total time
- 30 Min.
- Base recipe
- 4 servings
Protein · Carbohydrates · Beta-carotene
Why it works for children & what’s in itTimes are estimates for the base recipe. Larger quantities may take longer.
Step by step
0 / 5Here’s how.
An easier way today.
Cut carrots into small even pieces so they soften promptly. Couscous soaks while the fish cooks.
What you can prepare ahead
Wash and peel carrots ahead. Thaw frozen fish covered in the fridge as directed on its packet; this extra time is not included in the recipe time.
Got interrupted? Tick off each step as you finish, so you can find your place again here.
When there is room for it today
Helping is welcome. Watching is too.
Your child can measure dry couscous and pick washed parsley leaves. Adults handle raw fish, boiling water and the hob.
For your family table
Adapt for younger eaters.
Check cooked fish carefully for bones and break into small pieces; cook carrots until soft. Moisten couscous with sauce. Intended for family meals with children aged 3 and over; adapt texture and amounts and supervise eating.
The nutrients in these ingredients.
- Protein
- Here from: cod
A building block children need for growth and for making body tissues.
Learn about Protein → - Carbohydrates
- Here from: couscous
They provide energy for everyday activities.
Nutrient knowledge - Beta-carotene
- Here from: carrots
The body can turn it into vitamin A, which is important for vision, among other things.
Learn about Beta-carotene & vitamin A →
These notes refer to the ingredients in the base recipe. The amount on the plate depends on preparation, portion size and swaps. Variety across the week makes the difference.
Make it work for you.
Use the same weight of pollock instead of cod; adjust cooking time for thickness and remove bones carefully. For a wheat-free side, offer separately cooked potatoes and adjust quantities and cooking time.
Taking it slowly today?
Serve couscous, fish and a little sauce separately. One small piece of fish is enough to get acquainted, without pressure to taste.
Keeping it safely
Cook fish fresh. Cool untouched leftovers promptly in shallow containers and refrigerate at 5°C or below within 2 hours; eat within 24 hours. Reheat once to at least 70°C throughout for 2 minutes. Store raw fish separately as directed on its packet.
For younger eaters
Check cooked fish carefully for bones and break into small pieces; cook carrots until soft. Moisten couscous with sauce. Intended for family meals with children aged 3 and over; adapt texture and amounts and supervise eating.
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Our approach & sources
These recipes are ideas for family life with children aged 3 and up. Quantities are a guide, not a target to finish. Age, appetite and individual needs vary. Variety across the week matters; no single recipe covers every nutritional need.
Our general guidance draws on the recommendations below. These organisations have not reviewed or endorsed the individual recipes. Editing: Pureli.
Recipe development: Pureli.
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