Yes. Fish is an excellent food for babies and provides several important nutrients that support healthy development.

Important Nutrients Found in Fish

Omega-3 Fatty Acids (DHA and EPA)

Omega-3 fats, particularly DHA, play a vital role in brain, eye, and nervous system development during infancy and early childhood. Fatty fish such as salmon, sardines, and mackerel are particularly rich sources.

Iodine

Fish is a valuable source of iodine, which supports thyroid function. The thyroid gland helps regulate growth, metabolism, and cognitive development.

Protein

Fish provides high-quality protein that supports growth, muscle development, and tissue repair.

Vitamin D

Many fish varieties contain vitamin D, which helps support healthy bones and teeth by improving calcium absorption.

Iron and Zinc

These minerals support immune function and healthy growth during childhood.

Babies can typically start eating fish from around 6 months of age, once they are developmentally ready for solid foods and have begun weaning. Fish can be introduced alongside other common foods and allergens as part of a varied diet.

Current evidence suggests there is no benefit to delaying the introduction of fish. In fact, early introduction as part of a balanced diet may help support immune development and food acceptance.

When introducing fish for the first time:

1. Offer a small amount.
2. Serve it fully cooked.
3. Watch for any signs of an allergic reaction.
4. Introduce one new food at a time if possible.
5. Repeat exposure regularly to help your baby become familiar with the taste.

Some easy first fish options include:

• Salmon
• Cod
• Haddock
• Pollock
• Sardines
• Trout

These fish are generally lower in mercury and rich in nutrients.

How to Prepare Fish for Babies

To prepare fish safely:

• Cook fish thoroughly.
• Remove all bones carefully.
• Serve mashed, flaked, or blended depending on your baby's age.
• Avoid adding salt.
• Mix fish with vegetables, potatoes, rice, or pasta for easy acceptance.

Popular starter meals include salmon and sweet potato mash, cod fishcakes, or fish mixed into vegetable purées.

Types of Fish to Avoid

While most fish can be included safely, certain varieties should be limited or avoided because of their higher mercury content.

Fish to Avoid

• Shark
• Swordfish
• Marlin
• Bigeye tuna

These fish may contain higher levels of mercury, which can affect nervous system development in young children.

Avoid Raw Fish

Babies should not eat:

• Sushi containing raw fish
• Raw shellfish
• Undercooked seafood

Raw fish carries a greater risk of foodborne illness.

How Much Fish Can Your Baby Eat?

Experts generally recommend offering fish regularly as part of a balanced diet. The following age-based guide can be used as a practical reference.

Aim for approximately 1-2 servings of fish per week, including one serving of oily fish where appropriate.

How Much Fish Can a Baby Eat?

Babies aged 6 months and older can typically start with small portions of around 1 tablespoon of cooked, flaked fish and gradually increase as appetite and age increase. Most experts recommend offering fish once or twice per week.

When Can Babies Eat Fish?

Babies can eat fish from around 6 months of age, when complementary feeding begins. Fish can be introduced alongside other nutritious foods as part of a varied weaning diet.

Can Babies Eat Raw Fish?

No. Babies should not eat raw fish or raw shellfish due to the risk of food poisoning and foodborne infections. Fish should always be fully cooked before serving.

Can Infants Eat Cod Fish?

Yes. Cod is an excellent choice for babies. It is a mild-flavoured white fish that is low in mercury, easy to prepare, and provides protein, iodine, vitamin B12, and other important nutrients. Cod can be introduced from around 6 months of age when your baby starts weaning. Ensure it is fully cooked and free from bones before serving.