Fish and vegetables in white sauce (toddler)

Fish and vegetables in white sauce (toddler)

(2) Rate it

  • 6:05 Prep
  • 0:25 Cook
  • 1 Serving
  • Capable cooks

Keep white sauce handy for creating instant toddler ‘happy meals’, like this fish recipe.

Featured in
Toddler recipes, Nutrition information


  • 75g piece of firm white fish fillet (see note)
  • 20g angel hair pasta, broken up into short pieces
  • 1/4 cup frozen corn, carrot and peas
  • 2 teaspoons of milk

White sauce (Makes 2 cups)

  • 50g butter
  • 2 tablespoons plain flour
  • 2 cups milk


  • You'll need two 1 cup-capacity ice-cube trays.


  • Step 1
    To make sauce: Melt butter in a small saucepan over medium heat. Add flour. Cook, stirring, for 1 minute or until bubbling. Remove pan from heat. Gradually add milk, stirring constantly to prevent lumps forming. Return pan to medium heat. Cook, stirring, for 5 minutes or until sauce boils and thickens. Transfer sauce to a jug. Pour into ice-cube trays. Cool. Cover with plastic wrap. Freeze overnight or until firm.
  • Step 2
    Spray a small frying pan with olive oil spray. Heat pan over medium heat. Cook fish fillet, for 3 to 4 minutes each side or until cooked through. Remove from heat and flake. Meanwhile, cook pasta, broken up into short pieces, in a saucepan of boiling water, following packet directions until tender, adding peas, corn and carrot in the last 2 minutes of cooking time. Drain. Heat 2 thawed white sauce cubes with milk in a frying pan over low heat until melted and smooth.


  • 1163 kj


  • 9.9g

    Fat Total

  • 4.8g

    Saturated Fat

  • 3.4g


  • 21.1g


  • 56mg


  • 183mg


  • 24.5g

    Carbs (total)

All nutrition values are per serve


Serves 1 toddler.

We used ling for this recipe.

Freezer tips for white sauce: To defrost: Defrost required number of cubes of sauce in the fridge overnight.

To reheat: Place defrosted cubes in a small saucepan with a little milk over low heat. Cook, stirring constantly, for 1 to 2 minutes or until heated through.

  • Author: Katrina Woodman
  • Image credit: Ben Dearnley
  • Publication: Super Food Ideas



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