When your baby is ready to be introduced to solid foods, you may be wondering whether fish is a safe option. You may even have a strong resistance to feeding your baby fish - morally, environmentally or health-wise.

As a parent, it’s very normal to be unsure about which foods are safe to give your little one, especially as there’s quite a lot of contradictory information out there which can make these decisions feel pretty stressful. But we’d love to shed some light on this for you, which will hopefully put your mind at ease.

First of all, let’s take a look at the benefits of fish for your baby.

Is fish healthy for my baby?

Providing that you don’t have a history of allergies, you can begin to feed your baby fish from 6 months.

Fish is a good source of protein and jam-packed with important nutrients that support your baby’s overall health.

Fish contains a healthy source of lipids (fats). Lipids help to meet your baby’s energy needs and support metabolic and physiological functions, critical to your baby’s growth and development. Lipids also protect vital organs from extreme temperatures and help your baby’s body to absorb essential fat-soluble vitamins.

Fish contains omega 3 fatty acids, which are important for your baby’s heart health, brain development, vision and eye formation and immune system. Fish is also a rich source of vitamins D, E, B1, B3, B6 and B12 and also contains iron, calcium and phosphorus.

What kind of fish is best for my baby?

Certain types of fish contain very high levels of methylmercury, a metal that affects your baby’s developing brain and nervous system. We, and other experts, recommend that your baby has at least 2 portions of fish per week (140g per portion when cooked). The best fish to feed your baby contains the lowest amount of mercury. And some fish you can even give your baby multiple times a week.

The best fish you can give to your baby because their mercury levels are so low, include:

Salmon
Cod
Crab
Sole
Coley
Shrimp
Tilapia
Whitefish
Haddock
Dab
Catfish
Flounder
Sardine
Scallops

There are also some fish that your child can benefit from but in more limited amounts because of the mercury content. It is not recommended to give your baby more than one or two servings of these fish per week:

Albacore tuna (used in canned tuna)
Carp
Bass
Turbot
Rock salmon
Halibut
Mahi Mahi
Sea Bream
Snapper

What fish should my baby avoid?

These fish contain high levels of methylmercury and should be avoided until your child reaches their teens:

Shark
Swordfish

King mackerel
Marlin
Bigeye tuna
Orange roughy
Tilefish

Make sure when giving your baby fish, that it is cooked thoroughly and you have removed all the bones.

When can my baby eat fish, and which fish is best?

Fish can be a part of a baby's balanced diet after at least six months of life, with some restrictions.