Can Babies Eat Fish?
Yes, from 6 months, and it is worth making a habit of. Fish gives babies protein, iodine, vitamin D and the omega 3 fats that support brain and eye development, and there is no reason to delay it even though it is a common allergen. Two things need attention every single time: check for bones with your fingers, and know which fish are high in mercury.
Fish is one of the few foods where the official advice is not "limit this" but "please eat more of this". It delivers things that are genuinely hard to get elsewhere, particularly the long chain omega 3 fats that infant formula manufacturers spend a fortune adding artificially. The two cautions, bones and mercury, are both easy to manage once you know the rules. Haddock is the gentlest place to start.
Why fish is worth the effort
Fish splits into two useful groups. White fish such as haddock, cod and tilapia is lean, mild and flaky, which makes it the easiest starting point. Oily fish such as salmon, sardines and mackerel is where the omega 3 lives, along with vitamin D, which most children in northern countries are short of.
If you are starting out, haddock is about as forgiving as fish gets, and salmon is the one to build the habit around.
Fish nutrition for babies
Values vary by species, but this is roughly what a typical oily fish brings.
| Nutrient | Per 100 g (salmon) |
|---|---|
| Energy | 208 kcal |
| Protein | 20 g |
| Fat | 13 g |
| Omega 3 (EPA and DHA) | 2.3 g |
| Vitamin D | 11 mcg |
| Vitamin B12 | 3.2 mcg |
| Iodine | Varies, often 20 to 50 mcg |
Typical values for Atlantic salmon. White fish is leaner with much less omega 3. Source: USDA FoodData Central.
When and how much
Fish can start with the first solids, and the amount grows with them:
Offer well cooked, flaked fish on its own first, earlier in the day, so a reaction would be easy to spot. Mash it into potato or vegetables to get the texture right.
A serving at this age is small, roughly a tablespoon or two. Make at least one of the two an oily fish, and vary the species across the week.
The U.S. Food and Drug Administration puts a serving for a child aged 1 to 3 at about 30 g, one to two times a week, chosen from the lower mercury species.
Bones are the everyday risk, not mercury: mercury is about long term averages, but a bone is a here and now choking hazard. Flake cooked fish with your fingers on a plate, pressing each piece. Do it even with fillets labelled boneless, because small pin bones get missed at the factory too.
Mercury: which fish, how often
Mercury accumulates up the food chain, so the rule of thumb is that big, long lived predators carry the most. Small, fast growing fish carry the least:
Best choices, low mercury
Avoid entirely, high mercury
- Shark and swordfish
- Marlin and tilefish
- King mackerel, which is a different fish from Atlantic mackerel
- Orange roughy
- Bigeye tuna
- Raw fish of any kind, until much older
Halibut and canned albacore tuna sit in the middle, fine occasionally but not weekly. Our tuna page covers that one in detail.
A simple first fish meal
The trick with fish for babies is moisture. Fish dries out fast, and dry flakes are hard to swallow, so always mash it into something soft:
Simple baked fish and vegetable mash
Makes 2 baby portions, from 6 monthsIngredients
- 1 small skinless white fish fillet
- 1 small potato
- 2 tablespoons peas or chopped broccoli
- A splash of whole milk or the cooking water
Method
- Bake or steam the fish until it is opaque and flakes apart easily, about 12 minutes.
- Boil the potato until soft, adding the peas for the last 4 minutes.
- Flake the fish with your fingers on a plate, pressing every flake to find bones.
- Mash everything together with a splash of milk until smooth and moist, then cool before serving.
Risks and safety
Fish is one of the major allergens, so introduce it on its own and watch for hives, swelling around the mouth, vomiting or an itchy rash within two hours. Finned fish and shellfish such as mussels are separate allergies, so tolerating one does not mean tolerating the other, which is why lobster needs its own careful first taste. Wheezing, breathing difficulty or a floppy, pale baby needs emergency help.
Beyond that: cook fish thoroughly, since babies should not have it raw or lightly cured, and skip smoked fish under one because of both salt and listeria risk. Reheat leftovers once only, and if you are buying fish fingers or breaded fish, check the salt content, which is often higher than you would guess.
Fish FAQ
When can babies eat fish?
From around 6 months, as soon as they start solids. Fish is a major allergen, so introduce it on its own and watch for a reaction, but there is no reason to delay it. Aim for about two servings a week, at least one of them oily fish like salmon or sardines.
Which fish should babies avoid?
The high mercury ones: shark, swordfish, marlin, king mackerel, tilefish, orange roughy and bigeye tuna. Mercury builds up in large, long lived predator fish and it affects the developing nervous system, so these are best skipped entirely in young children.
How do I check fish for bones?
Cook the fish, then flake it apart with your fingers on a plate rather than a fork, pressing each flake as you go. Fingers find small bones that eyes miss. Do this every time, even with fillets sold as boneless, and even with tinned fish.
Is tinned fish suitable for babies?
Yes, and it is convenient. Tinned salmon, sardines and mackerel in spring water are good choices, with soft bones you can mash in for extra calcium. Choose versions with no added salt where you can, drain them well, and keep tinned tuna occasional because of mercury.
Sources
- Fish as food, Wikipedia.
- Advice about Eating Fish, U.S. Food and Drug Administration.
- FoodData Central, U.S. Department of Agriculture.
This article is general information, not medical advice. Every baby is different. Talk to your doctor, health visitor or paediatrician about your own baby, and about starting solids or any allergy concerns.
