Salmon and Pea Puree
By the GreenSpoon Kids kitchen
A nutritious combination of omega-3 rich salmon with sweet green peas. Blended to a thick, slightly textured puree for developing palates.
Salmon and pea puree is a gentle way to bring fish into your baby's early diet. Soft-cooked salmon is blended with sweet peas and a little potato into a thick, smooth puree with just a hint of texture. The peas and potato mellow the salmon into something mild and creamy, making this a friendly first fish for a 6 to 8 month old, with the all-important step of checking carefully for bones.
Ingredients(4)
- 1 small salmon fillet (about 80g), skin removed
- 1/3 cup frozen peas
- 1 small potato, peeled and diced
- 2 tablespoons breast milk, formula, or water
Instructions(8 steps)
- 1
Check salmon carefully for any bones, removing all you find.
- 2
Peel and dice the potato into small cubes.
- 3
Place potato in a small saucepan with enough water to cover. Boil for 10 minutes.
- 4
Add peas and the salmon fillet on top. Cover and cook for another 6-8 minutes until salmon is fully cooked and flakes easily.
- 5
Drain, reserving some cooking liquid.
- 6
Flake the salmon, checking once more for bones.
- 7
Mash or blend everything together with breast milk or water to a thick, slightly lumpy consistency.
- 8
Cool to lukewarm before serving.
Nutritional Highlights
- -Salmon provides omega-3 DHA for brain development
- -Peas add plant protein and fiber
- -Potato offers energy and vitamin C
- -Rich in vitamin D
Age Appropriateness
Suitable for 6-8 month olds. Salmon is an excellent early fish to introduce. Always check thoroughly for bones.
Introduction Tip
Fish is a common allergen. Introduce a small amount first and watch for reactions over 3 days before offering more.
Why this works
Fish is a worthwhile early food, and salmon is one of the easier ones to start with because it is soft, flakes readily, and has a milder taste than many think, especially when blended with sweet peas and creamy potato. That combination softens the flavor so a baby new to fish accepts it more easily, and the potato gives the puree a smooth, satisfying body. Blended thick with a little texture, it suits a 6 to 8 month old moving beyond the thinnest first purees. Introducing fish gently and early, as one of the common allergens, is part of building a varied diet.
Variations and swaps
- Use any soft white fish or another oily fish in place of salmon (always check for bones).
- Swap the peas for soft cooked courgette, broccoli, or sweetcorn.
- Stir in a little plain yogurt or cream cheese for extra creaminess once dairy is established.
- Thin with breast milk, formula, or cooking liquid for a younger baby.
- Mash rather than blend, leaving small soft flakes, as your baby gets used to texture.
Make ahead and storage
Fish is best cooked fresh and eaten soon after, but you can keep this puree covered in the fridge for up to a day and reheat gently until piping hot, then cool to lukewarm. You can freeze it in small portions for up to 1 month; reheat fish only once and make sure it is hot all the way through. Always cool to a safe temperature and test before serving.
What to serve with it
Serve it lukewarm and smooth from a soft spoon, offering a few spoonfuls and following your baby's lead. Pairing it with a familiar vegetable puree can help with the new flavor. Keep mealtimes calm, and watch your baby during the first few servings of fish as you would with any new allergen.
Common questions
How do I introduce fish to my baby?
Fish is a common allergen, so introduce it the way you would any allergen: offer a small amount on its own (or simply blended here) and watch for any reaction over a few hours before a full serving. Salmon is a good first fish, soft and mild. If there is a family history of allergy, check with your pediatrician first.
How do I make sure there are no bones?
This is the most important step with any fish for a baby. Start with a skinless fillet, cook it until it flakes, then run your fingers carefully through the flaked fish to feel for and remove any tiny pin bones before blending. Take your time with it.
How often can my baby have salmon?
Salmon is an oily fish, and current guidance suggests offering oily fish to babies and children in moderation, around once or twice a week, as part of a varied diet. Your pediatrician or local guidelines can confirm the recommendation where you are.
My baby is unsure about the fish flavor. Any tips?
The peas and potato already mellow it, but you can start with a smaller proportion of salmon mixed into a familiar vegetable puree, then increase it gradually. Keep offering it calmly over several meals, since it can take many tries before a new flavor like fish is accepted.
Parent guide
Read our toddler feeding guides
