A nutritious and delicious combination perfect for your little ones! This Salmon, Avocado and Watermelon Mash is packed with healthy fats, protein, and other important nutrients to support your baby or toddler’s growth and development. This easy-to-make recipe is a great way to introduce new flavours and textures to their diet.
This is a great summertime recipe using hydrating watermelon and doesn’t require any cooking!
Ingredients
- boneless canned salmon
- minced watermelon
- avocado
- cilantro
- mint
- lime
See recipe card for quantities.
Instructions
Drain salmon. Add canned salmon to a medium bowl and mash with a fork.
Mince watermelon, cilantro and mint and add to bowl along with avocado.
Squeeze lime juice to mixture. Stir to combine.
Serve as is, spread on some toast or soft crackers, or as a dip for veggies.
Hint: if you are feeding to a baby and would like a smoother consistency, you can add the mixture to a food processor or blender and puree until smooth.
Substitutions
- Canned salmon – you could swap in canned tuna (skipjack or chunk light)
- Watermelon – fresh mango also works well here!
Equipment
Optional food processor or blender if you are wanting to puree further.
Storage
This dish is best served fresh the day it is prepared.
Top Tip
Choose a low sodium canned salmon option and drain first before adding to the bowl.
FAQs
Yes, you can use fresh salmon. Simply cook the fresh salmon by steaming or baking until it is fully cooked and flakes easily with a fork. Ensure there are no bones before mixing it into the mash. Fresh salmon can offer a different flavour and texture compared to canned salmon.
Yes, salmon is an excellent source of omega-3 fatty acids, which are essential for your baby’s brain development and overall health.
It is also a great source of protein. Including salmon in your child’s diet can help support cognitive function and vision development.
Avocado is rich in healthy fats, particularly monounsaturated fats, which are important for brain development. It also provides essential nutrients such as fiber, potassium, and vitamins C, E, and K, making it a nutritious addition to your baby or toddler’s diet.
Watermelon is hydrating and packed with vitamins A and C, which support immune function and skin health. It also contains antioxidants and a small amount of dietary fiber, making it a refreshing and nutritious fruit for babies and toddlers.
Serving Suggestions:
- For Babies:
- Puree the mixture to a smooth consistency if your baby is just starting on solids. For more information on safe ways to serve foods to babies visit Solid Starts.
- Serve it slightly chunky for babies who are more accustomed to textured foods.
- For Toddlers:
- Spread the mash on whole grain toast or soft crackers.
- Use it as a filling in a whole wheat wrap with some additional veggies.
- Serve it as a dip with veggie sticks for a fun, interactive meal.
Related
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Recipe
Salmon, Avocado and Watermelon Mash
Equipment
- 1 Food processor optional
Ingredients
- ½ can boneless canned salmon low sodium
- ½ avocado mashed
- ½ cup watermelon minced, black seeds removed
- 2 teaspoons cilantro minced
- 2 teaspoons mint minced
- ½ lime juiced
Instructions
- Open the can of salmon and drain any excess liquid. Flake the salmon into small pieces, checking carefully to ensure there are no bones.
- Cut the avocado in half, remove the pit, and scoop out the flesh. Mash it in the bowl with the fish until smooth or leave it slightly chunky, depending on your child's preference.
- Dice or mince the watermelon into small pieces.
- Mince the cilantro and mint and add to bowl. Squeeze lime juice into the bowl and stir to combine.
- For younger babies, you can put the whole completed mixture into a blender or food processor to blend into a smooth consistency.
Notes
-
For Babies:
- Puree the mixture to a smooth consistency if your baby is just starting on solids.
- Serve it slightly chunky for babies who are more accustomed to textured foods.
-
For Toddlers:
- Spread the mash on whole grain toast or crackers.
- Use it as a filling in a whole wheat wrap.
- Serve it as a dip with veggie sticks for a fun, interactive meal.
