Veggie Salmon Mash

  • Yield : 1 cup
  • Prep Time : 5m
  • Cook Time : 15m
  • Ready In : 20m

This recipe was featured in the One Handed Cooks Magazine Issue #1. Yep, you can buy it online while stocks last here. For more great recipe ideas pick up the latest mag today in Coles and all good Newsagents. 

I’m slowly getting around to offering a variety of fish to George.  Salmon veggie mash was his first time trying the more oily variety of fish, his first try of any fish was flathead that his very proud dad caught for him while away on holidays over christmas.  He devoured it in a recipe that I just threw together and unfortunately didn’t write down…. (a lesson I should have learnt many times by now!).

Tip:  When buying fresh fish for yourself, choose a bigger fillet than you would normally buy and trim a small slice off to cook for your baby or toddler.  It will encourage you to eat fish more regularly too (that is if you don’t already) and enjoy its many health benefits.

Nutrition Note: Salmon veggie mash, rich in omega-3 essential fatty acids and vitamins and minerals, is brain boosting food for babies

STARTING SOLIDS: Do you know anyone who is about to start their baby on solids? Or perhaps you’re after some new puree and finger food ideas for your own baby? Our e-Book is full of recipe’s, nutrition advice and forming positive food associations right from the first mouthful to help you and your baby through any fussy eating phases in the future. Check it out here.

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  • 1 medium potato, diced
  • 1/2 cup sweet potato, diced
  • 2 tbsp frozen baby peas
  • 1/2 cup broccoli florets
  • 100g fresh salmon fillet (or tinned)
  • 3 tbsp milk
  • 2 tbsp ricotta or grated cheese (optional)


Step 1

Place potato and sweet potato in a saucepan, cover with water and bring to the boil. Reduce the heat and simmer for 5 minutes. Add in the peas and simmer for another 5 minutes or until the potato and sweet potato are soft. Drain and set aside. -

Step 2

Steam the broccoli florets for 3-4 minutes or until soft. -

Step 3

Poach the salmon in small saucepan of water for 2-3 minutes. The salmon should flake easiily and be cooked through. -

Step 4

Combine the potato, sweet potato, broccoli and peas in a bowl. Add in the milk and mash together. Flake through the salmon, stir in the ricotta or cheese and serve. (Puree together for a smoother consistency). -

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Recipe Comments

  1. posted by Kristy on March 3, 2013

    Made this for my little man for tea with a small tin of salmon and he absolutely demolished it! Thanks for an. Easy recipe 🙂

    • posted by Jess on March 3, 2013

      Excellent, I’m glad your little man enjoyed it. And it’s great to know it works well with tinned salmon too. Thanks Kristy, Jx

  2. posted by Sonia on June 1, 2013

    This sounds like a great way to include fish in bubs diet. Would I be able to freeze this?

    • posted by Jess on June 1, 2013

      Hi Sonia, yes I have frozen it without a problem in the past. I hope your bub enjoys it as much as George did :). Jx

  3. posted by Bec on March 17, 2014

    What age could you do this from? I have a 7.5 month old

    • posted by Jess on March 18, 2014

      Hi Bec,
      You could try this with your 7.5 month old. Although it does contain some cow’s milk so you may like to wait closer to 8-9 months if you are concerned about using cow’s milk in recipes. With regards to allergies avoid introducing any other new foods in the following 2-3 days to allow you to pinpoint any reaction. Note: the latest Infant Feeding Guidelines recommend foods be introduced in any order with iron containing nutritious foods be the first foods. I hope that helps, Jx

  4. posted by Rebecca on March 26, 2014

    Hi Jess
    Can you please advise how long you can freeze this for before you need to use?
    Thank you!

    • posted by Jess on March 27, 2014

      Hi Rebecca,
      I would suggest freezing for no longer than a month. Enjoy, Jx

  5. posted by Alex on March 27, 2014

    My Harry loved this. Great easy recipe full of goodness.

  6. posted by Melissa on April 5, 2014

    Could you use water instead of milk for younger babies?

    • posted by Jess on April 6, 2014

      Hi Melissa,
      The milk helps to add a little creaminess. You could try expressed breast milk or formula instead of milk, but otherwise a little water should work without a problem. Enjoy, Jx

  7. posted by Sackem on April 29, 2014

    I struggle to make fritters, they ALWAYS fall apart – what would I need to turn this into one or a little fish pie? My 15 m.o is loving mini “quiches” with puff pastry at the moment.

  8. posted by Cindy Peady on May 2, 2014

    I do this often at lunch time.. I also add cream corn and avocado… My DD Loves this.. Will have to try

  9. posted by Casey on October 25, 2014

    My 13mth old absolutely LOVED this recipe. She had a great sized serve which was a pleasant surprise since she isn’t a big eater and thus far has refused any vegetables. So easy to make up especially with snap frozen veg and tinned salmon. This will def be making a regular appearance in our house. I think I might even crumb the left overs into patties and have salmon cakes for the adults for dinner too.

  10. posted by Julia on April 1, 2015

    Thank you so much for all those recipes …they all are absolutely amazing and my little 10 months never disliked any of them . You are doing anAmazing job !

    • posted by Jess on April 3, 2015

      Thank you for the lovely feedback Julia 🙂 Jx

  11. posted by Suzy on June 19, 2015

    Could you use coconut milk instead of milk?

    • posted by Allie on June 23, 2015

      Yes. If you like?


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