This fishy dish uses tinned salmon (an oily fish) which contains healthy omega-3 fatty acids. Delicious served with raw veg sticks and/or wholemeal pitta bread. So easy for kids to make ... and learn to love fish!
Skills Check
Follow a recipe; follow food safety & hygiene rules; tidy away; use measuring spoons and cups; use weighing scales; use a tin opener safely; beat ingredients together; mash; use a citrus squeezer; use a sieve; season to taste.
Equipment
Weighing Scales, Tin Opener, sieve, Fork, Spoon, Bowl, Citrus Squeezer.
Allergens (Please note the allergens listed are indicative only. Allergens vary depending on brand; check the labels on the products you use)
Fish | Milk
Ingredients (serves 2):
- 100 g low-fat soft cheese
- 100 g canned salmon (in water)
- 1/2 lemon
- 1 tbsp low fat natural yogurt
- Freshly ground black pepper to taste
Method
- Open the tin of salmon and drain. Put the salmon in a mixing bowl and mash lightly with a fork.
- Spoon the low-fat soft cheese into the bowl with the salmon.
- Squeeze the juice of 1/2 a lemon into the same bowl.
- Mix all of the ingredients thoroughly together.
- Add 1 tbsp low fat yogurt to make the mixture a dipping consistency.
- Add black pepper to taste and serve with raw vegetable and pitta sticks, or crackers/bread sticks.
So thinking about Super Salmon Dip ...
Salmon is an excellent source of protein, as well as a range of vitamins and minerals. It is an oily fish and so contains high levels of omega-3 fatty acids. These are healthy fats and are very good for our bodies.
Soft cheese is an excellent source of protein and calcium. Choose reduced fat varieties where possible.
Yogurt is an excellent source of calcium, and a good source of vitamin D for strong teeth and bones.
Nutritional Information
| Energy | 581kJ/138kcal | 7% | |
| Med | Fat | 5.0g | 7% |
| Med | Saturates | 2.2g | 11% |
| Low | Sugars | 4.1g | 5% |
| Med | Salt | 1.0g | 16% |
per 139g serving
% of an adult's reference intake
Typical values per 100g: Energy 418kJ / 99kcal
Notes
A traffic light system is used on nutrition labels to make it easier to see which foods and drinks are lower in calories, fat, sugar and salt. Try and choose more ‘greens’ and ‘ambers’ and fewer ‘reds’, and stick to smaller portions of ‘reds’.
Just because a recipe or a food has a red traffic light doesn’t mean you shouldn’t eat it. Understanding why a food or recipe might have a red light can be helpful. For example oily fish is high in total fat and so any recipe containing oily fish is likely to be ‘red’ for fat. But it is recommended that we eat oily fish at least once a week because the type of fat it contains is beneficial for our health.
% Reference Intakes are also shown. Reference Intakes are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet (based on an average-sized woman doing an average amount of physical activity). Most children will require less than these Reference Intakes. The contribution of one serving of a food or drink to the Reference Intake for each nutrient is expressed as a percentage.
