General Information
- Servings: 4
- Keywords: insalata di tonno, tuna salad, toddler-friendly, no added salt, family meal, Italian, low-salt
- Calories: ~300 kcal per serving
- Protein: ~25 g per serving
- Carbs: ~25 g per serving
- Fats: ~12 g per serving
- Preparation time: 15 minutes
- Cooking time: 15 minutes
Ingredients
- 280 g canned tuna in water, labelled no added salt, drained and rinsed, or 300 g fresh tuna steak (see notes below)
- 300 g potato (about 2 medium), peeled
- 150 g frozen peas
- 1 medium ripe avocado (about 150 g flesh)
- 120 g plain full-fat Greek yogurt (unsweetened)
- 15 ml extra virgin olive oil (1 tablespoon)
- 15 ml lemon juice (about half a lemon)
- 10 g fresh parsley, finely chopped (a small handful)
- 1 small spring onion, white part only, very finely chopped (optional)
- A little black pepper for adults only, optional
- Water and a little olive oil for cooking
Notes on tuna choice
- If using canned tuna, buy no added salt if you can and rinse it well under cold water to lower sodium further. Flake it finely for toddlers.
- If using a fresh tuna steak, cook it through in a pan or oven, cool, then flake into small pieces for the toddler.
Directions
Hi, I’m James. By day I’m fiddling with firewalls and helping companies sleep better at night. By evening I’m trying to get dinner on the table while keeping my little one happy. This Insalata di Tonno is my go-to when I want something quick, healthy and toddler-safe. I’ll walk you through every step like I would teach a mate who has never cooked before.
- Prep your work area
- Wash your hands and wipe the bench. Keep a chopping board, a small sharp knife, a saucepan, a bowl, a fork, and a spoon handy.
- If cooking for a toddler, make sure their high chair or eating spot is ready and you can keep an eye on them.
- Prepare the potato
- Put the peeled potatoes into a medium saucepan and cover with cold water by about 2 cm.
- Turn the heat to high and bring to a gentle boil. Once boiling, lower to a medium simmer and cook for 10 to 12 minutes, or until a fork slides into a piece easily.
- Drain the potatoes in a colander and let them cool until you can handle them safely.
- Cut the potato into very small cubes about 1 cm across, or lightly mash with a fork if your toddler prefers softer texture. Small cubes reduce choking risk.
- Cook the peas
- Put the frozen peas into a small saucepan with about 2 tablespoons of water.
- Heat on medium for 3 to 4 minutes until they are hot and tender. You can also microwave them in a covered bowl for 2 minutes, stirring once.
- Drain and let cool a little. For toddlers, press peas lightly with the back of a spoon to pop a few if needed so whole peas are less of a choking risk.
- Prepare the tuna
- If using canned tuna: open the tin, drain it in a fine sieve, then run cold water over it while pressing gently to remove excess liquid. Transfer to a bowl and use a fork to flake it into small pieces. Aim for pieces about 5 mm to 1 cm so they are easy for little hands and mouths.
- If using a fresh tuna steak: pat it dry, brush lightly with olive oil, and cook in a medium hot pan for 3 to 5 minutes each side until cooked through. Let it cool, then use a fork to break into small flakes about 5 mm to 1 cm.
- Prepare the avocado
- Cut the avocado around the seed, twist the halves apart, remove the pit with care, and scoop the flesh into a bowl.
- Mash gently with a fork to a chunky puree or small chunks about 5 mm for toddlers. This adds creamy texture and healthy fat without needing any salt.
- Make the dressing
- In a small bowl, combine the yogurt, olive oil and lemon juice. Stir until smooth.
- Taste the dressing and if you want a little more zing, add another teaspoon of lemon. Do not add salt.
- Combine everything
- In a large mixing bowl, add the flaked tuna, diced or mashed potato, peas, mashed avocado, chopped parsley and the finely chopped white part of the spring onion if using.
- Pour the yogurt dressing over the mix. Use a large spoon to fold everything together gently until evenly coated.
- Check texture. If it seems dry, add a little extra yogurt or a teaspoon of olive oil. For toddlers, squeeze some extra lemon into your adult portion only if you like a bit more brightness.
- Final prep for toddler safety
- Check for any large pieces and break them into smaller pieces with a spoon. Aim for pieces about 5 to 10 mm in size for toddlers learning to chew.
- Let it cool to a safe eating temperature before serving to a young child.
- Always supervise a toddler while they eat.
- Serve
- Spoon a toddler-sized portion into a small bowl with the pieces small and soft.
- Save the rest for adults or older kids. Keeps in the fridge covered for up to 24 hours.
Family note on swaps
- If you prefer, swap potato for small cooked pasta shapes that are soft and cut to toddler size. Avoid canned beans with added salt unless rinsed well, and avoid pickles, olives, capers or salted anchovies since those are high in sodium.
Recommended Sides
- Soft small pasta stars or tiny shells, cooked until very soft and tossed with a little olive oil.
- Steamed sweet potato mash, cooled and served in small spoonable portions.
- Steamed zucchini slices, cut into thin strips and cooled until soft.
- Soft pear or banana slices, mashed or cut into tiny pieces for dessert. Keep fruit pieces small to avoid choking.
Jokes
- Why did the tuna join the cybersecurity team? Because it heard there were lots of phishing attempts, and it wanted to help spot the real ones.
- If dinner gets hacked by a toddler, I just reset the spoon and reboot the broccoli. Works every time.
- My little one thinks I’m a chef and a hacker. Two jobs where I spend most of my time pressing buttons and hoping for the best.
If you want, I can give a version with fresh-cooked tuna only, or a gluten-free version using quinoa instead of potato. Also happy to show step-by-step photos the first time you try it.
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