Rinse the whitefish and pat dry; remove any visible bones and cut into 2–3 pieces to cook evenly.

Rinse the rice under cold water until the water runs clear. Finely dice the carrot and measure peas, pumpkin, parsley, olive oil, and fish oil.

In a medium saucepan combine 1 cup uncooked white rice with 2 cups water. Bring to a boil, reduce to low, cover and simmer 15–18 minutes until tender and water is absorbed. Remove from heat and let stand covered 5 minutes.

While rice cooks, steam or simmer the diced carrot and frozen peas in a small pot with 1/4 cup water for 4–6 minutes until soft. Drain and set aside.

Place the whitefish pieces in a shallow skillet or small saucepan with enough water to cover the bottom (about 1/4–1/2 inch). Poach over low heat for 6–8 minutes until the fish flakes easily with a fork and reaches an opaque color.

In a nonstick skillet over low heat, lightly scramble the large egg until fully cooked through; this adds protein and binds the mix. Break the egg into small pieces once cooked.

Flake the cooked whitefish with a fork, ensuring no bones remain. In a mixing bowl combine the cooked rice, flaked whitefish, cooked egg pieces, steamed carrots and peas, and 1/2 cup pumpkin puree.

Stir in 1 teaspoon extra-virgin olive oil, 1/2 teaspoon liquid fish oil (if using), and 1 tablespoon chopped parsley. Mix thoroughly and portion into 4 equal servings. Allow to cool to room temperature before serving.

Store cooled leftovers in an airtight container in the refrigerator (see storage instructions below) and reheat only as directed.