Healthy Salmon Dinner

Healthy Salmon Dinner for Baby & Mom

When you’re in the thick of feeding a baby and trying to keep yourself nourished too, simplicity and nutrition become key. This healthy salmon dinner is a go-to in our home for those very reasons — it’s packed with protein, healthy fats, and flavor, and it’s soft and gentle enough for babies learning to eat solids. It’s a great meal for busy weeknights, you put everything in one pan, salmon and choice of veggie, add olive oil, season and bake to perfection. Use up whichever veggies you have in the fridge, I had zucchini this day and it came out great! Whether you’re making it for your 6-month-old starting solids, your toddler, or yourself after a long day, this dish checks all the boxes: easy, delicious, and full of goodness.

Why Salmon for Babies?

Salmon is one of the best first proteins you can offer your baby. It’s rich in omega-3 fatty acids (DHA), which are essential for brain and eye development, and also a great source of iron, protein, and vitamin D — all crucial nutrients for growing babies and postpartum moms. It’s also naturally soft and flaky, making it an ideal texture for babies just learning to chew.

One Meal, One Pan

What makes this dinner extra helpful is that you’re cooking just once for both baby and you. No need for separate meals. You can season your portion more heavily before cooking, or add lemon, sauce, or extra herbs once baby’s serving has been plated.

Pair your salmon with a fresh salad or extra roasted vegetables, and enjoy a meal that’s both healthy and satisfying.

Serving by Age:

Pair it with my Baby-friendly Avocado Crema for any age!

• 6–9 months: Flake the salmon into tiny, soft pieces or mash it with a spoon. Serve with mashed veggies and grains for a soft texture.

• 9–12 months: Offer bite-sized pieces of salmon, roasted veggies, and small scoops of quinoa, rice or mashed potato for practice with self-feeding.

• 12+ months: Let them try eating it like mom – a small plate with all components served separately to explore flavors and textures.

Ingredients & Substitutions:

Here’s what you need — and how to easily adapt based on what’s in your kitchen:

• Salmon fillet: Rich in omega-3s and protein.
  Substitute with: tilapia, cod, or soft white fish like halibut (just ensure bones and skin are removed).

• Olive oil: Adds healthy fats and keeps the salmon moist.
  Substitute with: avocado oil or unsalted butter.

• Zucchini: A soft, baby-friendly vegetable that roasts beautifully.
  Substitute with: steamed carrots, broccoli florets, sweet potato, or even green beans cut into soft pieces.

• Lemon: Adds brightness and flavor.
  Substitute with: a squeeze of orange

• Seasonings of choice: Garlic powder, dried parsley, onion powder, garlic powder or thyme are mild and baby-safe (no salt for under 1).
  Substitute with: feel free to season however you like. For fish I love Ms. Dash Garlic & Herb Seasoning, it comes out delicious and has no salt.

What You Need:

Baking Tray 

Parchment Paper

If you enjoyed this recipe here are some more healthy dinners for baby & mom:

Fish & Chips

Soft Steak & Potatoes

Easy Vegetable Curry

Easy Chicken Drumsticks