Salmon Avocado Rice Balls

Why These Rice Balls are Great for Babies and Toddlers

These salmon avocado rice balls are great for babies and toddlers because they are nutritious, soft, and easy to handle. The combination of salmon, avocado, and rice provides essential nutrients for growing children. 

Salmon is rich in omega-3 fatty acids, which support brain and eye development, while avocado adds healthy fats that promote overall growth and energy. Rice offers a gentle, easy-to-digest source of carbohydrates, making it an excellent base for young children.

Their soft texture is perfect for babies who are just starting to eat solid foods, as it minimises choking risks. The small, hand-sized shape makes them easy for toddlers to pick up and eat independently, encouraging self-feeding and fine motor skill development. Additionally, the mild flavours are appealing to young palates, while the ingredients can be easily adjusted to introduce new tastes and nutrients.

Ingredients:

• 1/2 ripe avocado
• 100g cooked salmon (skin and bones removed)

Instructions:

1. Prepare the Ingredients: Cook the rice according to package instructions. Let it cool to a warm temperature suitable for handling. Avoid seasoning the rice with salt or other strong spices. If not already cooked, steam, bake, or poach the salmon until it is fully cooked and flakes easily. Allow it to cool slightly.

2. Mash the Avocado and Salmon: Scoop half of a ripe avocado into a mixing bowl. Add the 100g of cooked salmon to the bowl. Using a fork, mash the avocado and salmon together until they are well combined into a smooth or slightly chunky texture, depending on your baby or toddler's preferences.

3. Mix with Rice: Add 1 cup of cooked rice to the bowl. Mix everything together thoroughly until the rice is evenly coated with the avocado and salmon mixture. The mixture should be sticky and hold its shape when pressed.

4. Shape the Rice Balls: Take a small amount of the mixture (about the size of a ping-pong ball or smaller for younger babies) and roll it gently between your palms to form a ball. Repeat until all the mixture is used up.

5. Serve: Place the rice balls in a baby safe plate and serve immediately. For toddlers, you can make slightly larger balls or flatten them into patties for easier handling.

Tips for Success 

To ensure your salmon avocado rice balls turn out perfectly, begin by using freshly cooked, slightly warm rice. Warm rice is easier to shape and sticks together better. Avoid using cold or overly dry rice, as it may crumble and make shaping difficult. Opt for short-grain rice or sushi rice for optimal stickiness.

When preparing the salmon, ensure it is well-cooked and flakes easily, as this makes blending with the avocado smooth and consistent. Use ripe avocado that is soft but not overly mushy to create a creamy texture that binds well with the rice and salmon.

Mix the ingredients thoroughly to distribute the flavours evenly, but be gentle to avoid smashing the rice grains, which could lead to an overly dense texture. If the mixture feels too dry, you can add a small amount of mashed avocado or a few drops of water to improve consistency.

When shaping the balls, keep your hands slightly damp to prevent the mixture from sticking to your palms. Roll the balls gently but firmly to create a compact shape that won’t fall apart.

Finally, serve the rice balls immediately for the best texture and flavor. If making them ahead, store them in an airtight container and refrigerate, but note that they are best enjoyed fresh, as the avocado may brown slightly over time.

Ingredients Substitutions and Additions 

Substitutions 

For substitutions, you can replace salmon with cooked chicken, canned tuna, or mashed lentils for a different protein option. Vegetarians can use crumbled tofu or mashed chickpeas instead. If avocado isn’t available, cream cheese or Greek yoghurt can provide a similar creaminess. 

Mashed sweet potato or pumpkin also works well for a slightly nutty flavour. For the rice, you can use quinoa, couscous, or mashed cauliflower as a lower-carb option, while sushi rice or brown rice offer different textures.

Additions

To enhance the recipe, consider adding finely chopped or grated vegetables like carrots, cucumbers, or bell peppers for colour and crunch. Minced spinach, kale, or seaweed boosts nutrition. For extra flavour, a touch of soy sauce or tamari works well (opt for low-sodium for toddlers), while sesame seeds or furikake seasoning add texture. 

A squeeze of lemon or lime juice brightens the dish, and a little garlic or ginger paste gives a mild zing. To introduce new textures, you can roll the balls in crushed rice crackers or breadcrumbs for a crunchy exterior or place a small piece of cheese inside as a surprise filling.

How to Store

To store salmon avocado rice balls, place them in an airtight container to prevent them from drying out or absorbing odours. If you plan to store them for a short time, refrigerate them for up to 24 hours. 

Since avocado tends to brown when exposed to air, you can minimise discolouration by wrapping the rice balls individually in plastic wrap or covering them with a damp paper towel inside the container.

For longer storage, freezing is an option. Place the rice balls on a tray lined with parchment paper and freeze until firm, then transfer them to a freezer-safe bag or container. Thaw them in the refrigerator before serving, and note that the texture of the avocado may change slightly after freezing. These are best enjoyed fresh, but proper storage ensures they remain safe and flavourful for later consumption.

Equipment 

• Baby safe plate
• Mixing bowl
• Measuring cups
• Airtight container

Nutrition 

Suitable from 6 months+

(per serving, approximate):

• Calories: 180-220 (depends on portion sizes and rice)
• Protein: 12-15g (salmon)
• Healthy Fats: 10-14g (avocado, salmon)
• Carbohydrates: 20-25g (rice, avocado)
• Fiber: 3-4g (avocado, rice)
• Vitamin C: from avocado
• Calcium: from salmon
• Iron: from salmon
• Omega-3s: from salmon

Note: Nutritional values are estimates and may vary based on ingredient brands and portion sizes