Introducing fish to your baby around six months old, once they’re ready for solids, can help provide essential nutrients while potentially reducing the risk of food allergies. Choosing low-mercury fish and preparing it in age-appropriate ways ensures both safety and developmental benefit.
Introducing fish to your baby can be a wonderful way to support their development and expand their taste for new foods. But knowing when and how to safely add this nutritious option—especially as a common allergen—can feel overwhelming. The good news? You don’t have to overthink it. With a little timing, some patience, and the right type of fish, you can create a safe and nourishing experience.
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You can gently introduce fish around the 6-month mark, as long as your baby is showing signs that they're ready for solid foods. Every baby is different, so rather than watching the calendar, watch your child for signs of readiness.
Here are a few cues that your baby might be ready to start exploring new flavors like fish:
Once these signs are in place, your little one may be ready for their first bite of soft, well-cooked fish.
It’s natural to hesitate about introducing fish, especially knowing it's considered a common allergen. But recommendations have shifted over the years thanks to evolving research.
The American Academy of Pediatrics and many pediatric allergy experts now support introducing allergenic foods like fish around 6 months, as long as your baby is ready to eat solids.
Why the change? Because early and regular exposure to allergens may actually help lower the chances of developing food allergies later on.
💡 Quick Tip: Once you introduce fish safely, continue serving it regularly to maintain tolerance.
And beyond allergy prevention, fish provides essential nutritional benefits. Just be sure it’s in a safe form for your baby's age: thoroughly cooked, finely flaked, and free of any bones.
Fish isn't just flavorful; it's full of valuable nutrients that babies need during their early months of growth. Including fish in your baby’s meals can help support everything from muscle development to brain health.
Fish contains high-quality protein that's easy for little tummies to digest. Protein supports muscle and tissue growth, which is especially important during these rapid stages of development.
And the naturally flaky texture of cooked fish means it often goes down easier than griping through a tougher piece of meat.
Parent Tip: Try recipes like cod and vegetable fish patties for a protein-rich, self-feeding option.
One of the standout benefits of fish is its content of essential fats, especially omega-3 fatty acids like DHA.
DHA plays a major role in brain and eye development, and including it in your baby’s diet may help support learning and vision early on.
💡 Quick Tip: Choose oily fish like salmon or sardines for a natural omega-3 boost.
Fish like salmon are naturally rich in vitamin D, which helps with calcium absorption, strong bones, and a healthy immune system.
You’ll also find vitamins like B12 and important minerals such as iron—which becomes crucial around six months, as your baby's natural iron stores begin to decline.
Iron-rich meals like a salmon and avocado puree are a gentle, baby-friendly way to meet those growing needs.
Not all fish are equally safe for your baby's developing system. While fish is healthy, some types contain higher levels of mercury, a toxin that can affect the nervous system.
For the safest start, choose from the low-mercury varieties and stick with the FDA and EPA’s “Best Choices” list.
Feeling unsure? The SMASH acronym helps remember top picks:
Some fish contain concentrated mercury levels. These larger, predatory fish are not safe for babies or toddlers.
Tuna varies in safety:
Parent Tip: If you’re unsure, stick with soft-cooked salmon or cod for simple, low-mercury meals.
Fish can be safely served at every stage of eating—just adjust the texture, portion, and presentation based on your baby’s needs.
Start with purées. Cook the fish until flaky and blend with breast milk, formula, or water:
Move to mashed and mixed textures. Flake the fish and blend with soft veggies or grains:
Finger foods like soft patties are ideal for babies mastering their pincer grasp:
Introduce fish at home—ideally earlier in the day to monitor reactions. Wait 3 to 5 days before offering another new food.
Watch for:
For ages 6–12 months, begin with 1 to 2 teaspoons. Build up to 1 to 2 tablespoons per meal, up to twice a week.
From toddlerhood, aim for about 2 ounces of seafood per week, divided into 2 meals.
💡 Quick Tip: Keep portions small and consistent—there’s no need to rush or overfeed.
Introducing fish is a meaningful step in your child’s food journey—start slow, stay consistent, and celebrate every bite.
Written by: Dr. Diana Jimenez, Pediatrician specializing in child nutrition, lactation, and child development.
Sources:
U.S. Food and Drug Administration (FDA) - Advice About Eating Fish
HealthyChildren.org (American Academy of Pediatrics) - When Can My Baby Try Fish?
Dietary Guidelines for Americans 2020–2025
Food Allergy Research & Education (FARE) - Fish Allergies
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