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Salmon, rice & green peas
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
Let’s cook ↓

Omega-3: EPA & DHA · Vitamin D · Protein

Why it works for children & what’s in it ↓

Times are estimates for the base recipe. Larger quantities may take longer.

Step by step

Here’s how.

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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.

Good ideas are for sharing

Someone else might love this too.

Send the recipe to someone, or download a story card for Instagram.

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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. Recipe development and editing: Pureli. Images are AI-generated serving suggestions.

More ideas for your table.

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