Main meals15 min hands-on · 45 min total · 7 ingredients
Roast potatoes, broccoli & dip
Why it works for childrenDip it, try it separately, start small.
The ingredients bringProtein · Calcium · Fibre
Let’s make it
Family kitchen · Main meals
Salmon, rice & green peas
Three familiar ingredients and a fresh yoghurt dip. Everything can stay side by side, just as your child likes it.
- Hands-on
- 15 min
- Total time
- 30 min
- Base recipe
- 4 servings
Omega-3: EPA & DHA · Vitamin D · Protein
Why it works for children & what’s in itTimes are estimates for the base recipe. Larger quantities may take longer.
Step by step
0 / 4Here’s how.
Keep it simple today.
Choose rice with a 15–20 minute cooking time. Prepare the salmon and peas while it cooks, so everything comes together.
What you can prepare ahead
Set out ingredients and equipment before cooking. Keep fish and yoghurt chilled until needed; cook the rice fresh for this recipe.
Got interrupted? Tick off each step as you finish, so you can find your place again here.
If there is room for it today
Helping is lovely. Watching is fine too.
Your child can stir the lemon yoghurt dip. An adult prepares the raw fish.
It does not have to be a family cooking project. It is fine to do it yourself today.
Good things for your family table
Why it works for children.
Rice, peas, fish and dip can stay separate. Cooked salmon flakes into soft pieces once every bone has been carefully removed.
The nutrients in these ingredients.
- Omega-3: EPA & DHA
- Here, from: Salmon
These fats are components of cell membranes. DHA is particularly concentrated in the brain and retina.
About this nutrient - Vitamin D
- Here, from: Salmon
Helps the body absorb calcium. Salmon is one of the foods that contain vitamin D.
About this nutrient - Protein
- Here, from: Salmon and plain yoghurt
A building block children need for growth and for making body tissues.
About this nutrient
These notes refer to the ingredients in the base recipe. The amount on the plate depends on preparation, portion size and swaps. Variety across the week makes the difference.
Make it yours.
Prefer a fish-free option? Use plain tofu cubes and heat thoroughly. This changes the nutritional profile and introduces soya as an allergen.
Feeling a little unsure?
Serve rice, peas, fish and dip separately. A familiar food can make a new one feel less daunting.
Keeping leftovers
Best eaten fresh. Cool leftover rice as quickly as possible, ideally within 1 hour, and refrigerate; chill fish and dip promptly too. Eat within 24 hours. Reheat rice and fish thoroughly only once.
For younger eaters
Designed for family meals from age 3, not as a weaning recipe. Always adapt shape and texture to your child’s abilities. Cook hard pieces until soft or grate finely; cut up small round foods. Stay with your child while they eat. For known allergies, check ingredients and substitutions individually.
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Our approach & sources
These recipes are ideas for family life with children aged 3 and up. Quantities are a guide, not a target to finish. Age, appetite and individual needs vary. Variety across the week matters; no single recipe covers every nutritional need.
Our general guidance draws on the recommendations below. These organisations have not reviewed or endorsed the individual recipes. Editing: Pureli.
Recipe development: Pureli.
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