Why We Feed Fish Twice a Week to Our 12-Month-Old

Why We Feed Fish Twice a Week to Our 12-Month-Old

Introducing fish into your baby’s diet is one of the most nutritious and impactful decisions you can make. In our home, feeding fish like scallops, haddock, and salmon twice a week is a staple, paired with nutrient-dense vegetables and healthy fats like butter. Here’s why fish is a standout food for little ones and how we prepare it in baby-friendly ways.

The Health Benefits of Fish for Babies

Fish is a true superfood for babies, packed with essential nutrients for their rapid growth and development.

1. Omega-3 Fatty Acids (DHA & EPA)

• Why It’s Important: Supports brain development, cognitive function, and healthy vision. These essential fats are particularly important in the first two years of life when the brain grows exponentially.

• Best Sources: Fatty fish like salmon and sardines are rich in DHA and EPA.

2. High-Quality Protein

• Why It’s Important: Protein helps build and repair tissues, supports muscle growth, and contributes to enzymes and hormones essential for development.

• Best Sources: Lean fish like cod and haddock provide easily digestible protein for little tummies.

3. Vitamin D for Bone Health

• Why It’s Important: Vitamin D aids in calcium absorption, strengthening bones and teeth. It also boosts immune health, especially important for babies who may not get enough sun exposure.

• Best Sources: Fatty fish like salmon and sardines.

4. Mineral-Rich

• Why It’s Important: Fish is loaded with selenium, iodine, zinc, and other essential minerals that support immunity, thyroid function, and overall growth.

Best Fish for Babies

These fish are baby-friendly, low in mercury, and packed with essential nutrients:

1. Scallops: Soft, tender, and easy for babies to chew.

2. Haddock: Gentle on digestion with a mild flavor.

3. Cod: Another mild option, perfect for pairing with veggies and herbs.

4. Wild Salmon: A fatty fish full of omega-3s, protein, and vitamin D.

Fish to Avoid for Infants

Certain fish are too high in mercury or toxins for babies. Avoid:

• Shark, Swordfish, King Mackerel, and Tilefish: High mercury levels can harm developing brains.

• Canned Tuna: If given, use low-mercury options like skipjack sparingly.

Our Favorite Baby-Friendly Fish Recipes

Here are some simple, nutrient-dense ways we prepare fish for our 12-month-old, complete with veggie sides and herbs for added flavor.

1. Steamed Scallops with Peas and Carrots

Ingredients:

• 4–5 fresh scallops (wild-caught, if possible)

• 1/2 cup peas (fresh or frozen)

• 1/2 cup diced carrots

• 1 tsp unsalted butter

• A pinch of fresh parsley, finely chopped

Instructions:

1. Steam scallops for about 3–5 minutes until tender.

2. Steam peas and carrots separately until soft.

3. Toss all with butter.

4. Serve scallops alongside the veggies, topped with a sprinkle of parsley for added flavor.

Why It’s Great:
Scallops are soft and easy to chew, while peas and carrots provide a boost of fiber and vitamins A and C.

2. Baked Haddock or Cod with Squash and Green Beans

Ingredients:

• 1 fillet of haddock or cod (about 4 oz)

• 1/2 cup diced butternut squash

• 1/2 cup green beans, trimmed

• 1 tsp unsalted butter

• A pinch of dried thyme or dill

Instructions:

1. Preheat oven to 375°F (190°C).

2. Place the fish fillet on a baking sheet lined with parchment paper. Top with a small pat of butter and sprinkle with thyme or dill.

3. Bake for 10–15 minutes or until the fish flakes easily with a fork.

4. Steam the squash and green beans until soft. Mash the squash slightly for easy eating.

5. Serve the fish alongside the veggies for a balanced meal.

Why It’s Great:
Baking fish preserves its nutrients, and pairing it with squash adds natural sweetness that babies love.

3. Salmon Patties (No Flour) with Sweet Potato Mash

Ingredients:

• 1 cup cooked wild salmon, flaked

• 1 egg yolk

• 1/4 cup mashed sweet potato

• 1 tsp unsalted butter

• A pinch of paprika (optional)

Instructions:

1. In a bowl, combine flaked salmon, egg yolk, and mashed sweet potato. Mix until well combined.

2. Form small patties (about 2 inches in diameter).

3. Heat a non-stick pan on medium heat and melt butter. Cook the patties for 2–3 minutes on each side until golden brown.

4. Serve with extra sweet potato mash or steamed broccoli on the side.

Why It’s Great:
These patties are soft, easy to eat, and packed with omega-3s, protein, and beta-carotene.

Tips for Serving Fish to Babies

1. Start Slow: Introduce small portions (1–2 teaspoons) to ensure your baby tolerates it well.

2. Watch for Allergies: Monitor for signs of allergies like hives or swelling after introducing fish.

3. Pair with Veggies and Herbs: Adding sides like carrots, peas, or squash makes the meal nutrient-dense and flavorful.

4. Focus on Freshness: Use fresh or frozen fish from reliable sources. Always avoid fish with added salt or preservatives.

Including fish twice a week in your baby’s diet provides a wealth of nutrients, from brain-boosting omega-3s to immunity-enhancing minerals. By preparing it in simple, flavorful ways with veggie sides and healthy fats, you’re helping your baby develop a diverse palate and a strong foundation for lifelong health.

💬 Do you feed fish to your little one? Comment below with your favorite way to prepare it!

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