Best Fish for Babies: Tips for Introducing Fish to Baby's Diet
Seafood is packed with essential nutrients including brain-building omega-3 fatty acids and high-quality protein, making it an excellent food to introduce to babies.
However, choosing the right types of fish is crucial due to varying levels of mercury and potential contaminants. Here’s what you need to know about selecting the best fish for your little one.
Dietary Guidelines: Fish Intake for Babies
The American Academy of Pediatrics suggest seafood consumption may improve infant neurodevelopment and decrease cardiovascular disease risk. Fish can be introduced to babies around 6 months of age, when they show developmental signs of readiness.
While the Dietary Guidelines for Amerians do not have specific recommendations for children under 1, they recommend that children 12-23 months old eat small amounts of fish regularly; about 2-3 ounces of seafood per week. Aiming for one or two servings per week for your baby is a great place to start.
Health Benefits of Fish for Infants
Fish is an excellent source of protein that is naturally low in saturated fat.
Seafood is also rich in iron, a vital nutrient for many functions in the body and important for the rapid growth of babies during the first year of life.
Fish also contains high amounts of omega-3 fatty acids which are essential for the development of the brain, eyes, and central nervous system.
These healthy fats also support heart health and have anti-inflammatory properties that support the immune system.
In addition to being a good source of protein, fish is also a fantastic source of vitamin B12 and vitamin D!
What about Mercury?
Mercury is a neurotoxin that fish can absorb from polluted water. High levels of mercury and other contaminants like PCPs that can get into seafood are known to cause problems with memory, attention, and cognitive thinking in children.
However, given the many potential benefits of eating fish, it is not recommended to avoid seafood altogether. In the United States, both the Food and Drug Administration (FDA) and Environmental Protection Agency (EPA) recommend choosing smaller fish with lower average concentrations of mercury to minimize exposure.
Is fish a common allergen?
Yes. Fish and shellfish are among the top 9 allergens. However, it’s a good idea not to delay the introduction of seafood. There is no evidence that early introduction is harmful, in fact, diversifying a baby’s diet seems to be protective against developing food allergies.
If your baby tolerates it well, continue to offer fish regularly as it provides so many nutrients for growing babies!
Best Fish for Babies
With so many varieties of fish at the market, it can be tricky to know which to choose. Luckily, there isn’t a significant nutritional difference between farm-raised and wild-caught fish. White fish such as cod tends to have a milder flavor, while oiler fish contains higher amounts of brain-boosting fats for babies.
Wild-caught Salmon: Check out my recipe for Baby-Friendly Easy Baked Salmon as an easy place to start!
Sardines: Did you know the bones in canned sardines (and bones in canned salmon) are soft and safe for babies? They are a wonderful source of calcium and very easy to serve as a finger food for self-feeding. Look for brands that are packed in olive oil and have low or no sodium.
Arctic char
North Atlantic Mackerel
Trout
Worst Fish for Babies
Avoid high-mercury fish such as swordfish, shark, king or Spanish mackerel, and tilefish. These fish can contain higher levels of mercury that can be harmful to babies and young children. While the occasional bite of smoked canned fish and canned tuna is fine, it’s best to wait until at least 12 months of age as these can be high in sodium.
Though there isn’t a significant difference between the nutritional content of farm-raised and wild-caught fish, it’s a great idea to choose environmentally-friendly options and brands that prioritize sustainable fishing when possible.
How to choose the best types of fish for babies
When shopping, look for small, fatty fish from the following eco-labels: Marine Stewardship Council, Aquaculture Stewardship Council, and Best Aquaculture Practices. These eco-organizations ensure products meet high environmental and social standards.
The Seafood Watch program is another great resource for up-to-date recommendations on many types of fish and guides on sustainable seafood for your family.
BLW Fish Preparation Tips
When introducing fish to your baby, it’s best to serve moist options that flake easily. Ensure that any hard bones are removed. Serve fish patties cut into finger-shaped strips (check out my recipe for Salmon and Shrimp sliders) or mix flaked fish into hummus or yogurt, offering your baby preloaded spoons. You can offer chickpea-size bites to babies who are practicing their pincer grasp. For more on how to serve finger foods, see my post here.
Seafood is a nutritional powerhouse, providing many crucial nutrients for your baby’s growing brain and body. Early and regular exposure to low-mercury fish may help reduce risk for developing a fish allergy and provides a delicious way to diversify the diet.
While mercury and other contaminants are a serious concern, it’s possible to find seafood choices that are both higher in nutrients and lower in contaminants. These tips will give you the confidence to include fish as part of your baby’s healthy diet, so that your little one can reap the nutritional benefits of eating seafood.
If you’re getting ready to start your baby on solids, download my FREE Baby-Led Feeding Essentials Checklist to make sure you have everything you need to get started. You might also want to check out my online course for parents which will walk you through the whole process of starting solids using a baby-led approach.
If you prefer books and want help with starting solids, finding recipes the whole family (baby included) can enjoy, and navigating food allergy prevention during infancy all at the same time, check out my new cookbook and guide to starting solids and introducing allergens! It gives you the latest research on safely introducing all top 9 allergens and lots of recipes and tips to continue offering them consistently.
Thank you to my dietetic intern, Nicole Musco for her contributions to this blog post!