Fish when Weaning

Fish can be a tricky food when it comes to weaning. However it is a good idea to try and include it at the right time because it is important for your little one’s growth and development. Here are a few reasons why you should include fish:

  •  Oily fish is a great source of healthy fats called omega-3s.

Omega-3s are important for normal brain and eye development.

  • Oily fish like herring, mackerel, salmon and trout contain much needed vitamin D.

Vitamin D is required for normal bone development as your little one continues to grow.


Now that you know why fish is important, you might be wondering what types to include, how to prepare it and how much is needed.


  • Both white (cod) and oily fish (mackerel) are great to offer to your baby.
  • It is recommended that you avoid predatory fish such as fresh tuna and shark as these fish contain high levels of potentially harmful contaminants like mercury.


  1. Make sure to remove all bones before cooking.
  2. When cooking the fish you can stew, boil, grill or bake it until tender, the same as you would prepare your own meals.
  3. Once fully cooked, the fish can be, puréed , mashed or chopped depending on your little one’s stage of weaning.
  4. Combine the cooked fish with puréed vegetables/potatoes/rice for a yummy nutritious weaning meal.

How Much?

  • From 7 months the serving size to aim for is 30 grams of fish, which is about the same size as a toddler’s palm.
  • Giving your baby two portions of oily fish per week from about seven months will help reach both omega-3 and vitamin D requirements!


For more information call our Freephone careline on 1800 570 570.