making fish baby food

Feeding Your Baby Fish – Easy & Tasty Fish Baby Food Recipes

Learn About Fish for Baby Food

for babies 8 to 10 months10122      Image: Shutterstock

Fish has a varied recommended age of introduction with 6-7 months old being the earliest; please be sure to check with your pediatrician about introducing fish to your baby!

When can I introduce Fish to my baby?

As we mention in our Introducing Fish to Baby page, the age for introducing fish to babies varies. Many sources suggest waiting until after 3 years old however this applies mostly to shellfish and crustaceans. Other sources say that introducing fish to a baby at 9-10 months old is perfectly safe. Many are even suggesting that babies may be introduced to fish between 6-7 months old.

You see, the recommendations for introducing fish to baby are changing! A 2008 study, and many studies done after, indicated that waiting to introduce fish (or other potentially allergenic foods) to your baby may not prevent any atopic (i.e. eczema) disease(s).

“Although solid foods should not be introduced before 4 to 6 months of age, there is no current convincing evidence that delaying their introduction beyond this period has a significant protective effect on the development of atopic disease regardless of whether infants are fed cow milk protein formula or human milk. This includes delaying the introduction of foods that are considered to be highly allergic, such as fish, eggs, and foods containing peanut protein.” Click to view report

A recent interview with Dr. Greer in Medscape Pediatrics notes that “Now we can tell mothers: If you have exclusively breastfed for 4 months and your child is not at risk for allergy, you can introduce any food at 6 or 8 months or whatever.”

Please be sure to discuss the introduction of potential allergenic foods with your pediatrician!

The Goodness of Fish for Baby Food

Fish contain all 9 amino acids – this means that fish is one of the few sources of complete protein. Our bodies do not make amino acids, we must get them from the foods we eat.

Offering your little one fish is a very healthy and nutritious option to get in some Omega 3s. Fish are amazing sources of pure Omega 3s not to mention all sorts of wonderfully healthy nutrients that growing babies need. The Omega 3’s in fish are powerful indeed and may even help little one’s who have eczema or other skin ailments.

Stick with the white fish when introducing your little one to fish as these are the mild, less “fishy” tasting of all fish .

Fish (Haddock – portion size 3 ounces (a wee bit less than 1/2 cup) – baked)

Protein – 20 grams – WOW.


Vitamin A – 54 I.U.

Vitamin C – 0

Vitamin B1 (thiamine) – .03 mg

Vitamin B2 (riboflavin) – .03 mg

Niacin – 3.9 mg

Folate – 11 mcg

Contains some other vitamins in small amounts.


Potassium – 339 mg

Phosphorus – 205 mg

Magnesium – .03 mg

Calcium – 36 mg

Sodium – 74 mg

Iron – 1.5 mg

Also contains small amounts of manganese, copper and zinc.

How to select and store Fish for baby food recipes

When purchasing fish, be sure to purchase fish that is fresh whenever possible. The “white” fish should look firm and may have a bit of tan or pinkish near the “inside” of the filet. These colors are natural to the “insides” of the fish. As the FDA notes:

  • Whole fish and fillets should have firm and shiny flesh. Dull flesh may mean the fish is old.
  • Fresh whole fish also should have bright red gills free from slime.
  • If the flesh doesn’t spring back when pressed, the fish isn’t fresh. Ask the seller to press on the fish for you and watch for the spring-back.
  • The fish should smell fresh and mild, not fishy or ammonia-like.

The Best Way to Cook Fish for Baby Food Recipes

Fish may be poached, broiled or baked. Baking will help the fish maintain more nutrients and is always recommended as the best way to cook fish. Poaching fish is a great way to prepare fish for baby. Poaching fish for fish baby food recipes will allow you to create yummy fish dishes that are flavorful and exciting for baby’s tastebuds.

stop3 Ensure that the fish you will be using in your fish baby food recipes is thoroughly de-boned.

Enjoy a Few Fish Baby Food Recipes

Baby’s Poached Filet of Fish

Consider poaching fish baby food recipes using a Homemade Stock for extra flavor.


  • 1 pound filet of Haddock or Cod
  • 1 cup of water or enough water to slightly cover the fish
  • Spices if desired (garlic, onion, lemongrass, dill etc..)


Step 1: Bring water to simmer (with spices added) in a small frying pan or pot round enough to lay the fish flat.

Step 2: Pat filet dry with a paper towel.

Step 3: Add filet to the water in the pan and poach (a fancy way of saying simmer.) the fish until it turns totally white.

Step 4: Remove from heat and let the fish sit for 5 minutes more to complete cooking.

Step 5: Chop, crumble or even mash or puree the poached fish and serve.

Baby’s Creamy Filet of Fish


  • 1 pound filet of Haddock or Cod
  • 1 cup of water or enough water to slightly cover the fish
  • Spices if desired (garlic, onion, lemongrass, dill etc..)


Bring water to simmer (with spices added) in a small frying pan or pot round enough to lay the fish flat.

Your baby is getting older, maybe she is 9, 10, or 11 months old now. You’re tired of the same old boring purées and want to branch out into more adventurous baby cuisine. Try these tasty Fish Recipes that may be used for Baby “Meals”. These “baby” recipes are recipes for fish that the whole family may enjoy and eat.

These Fish Baby Meal recipes should all be suitable for those non-allergic babies who are 9-10 months of age and over. Please note however that some ingredients may not be suitable for a baby under 12 months of age. Use your discretion to substitute ingredients as needed. I have included my own substitutions when I was making baby food for my “older” babies” Items with a ** beside the recipe ingredient indicates the ingredient may need substituting.

J&J’s Easy Peasy Baked Cod That is Always Eaten (Ok, so they think that it’s chicken.)


  • 3/4 cup milk
  • 2 teaspoons salt
  • 3/4 cup bread crumbs
  • 1/2 cup grated Parmesan cheese
  • 1/4 teaspoon ground dried thyme
  • 1/4 teaspoon basil
  • 1/4 teaspoon pepper
  • 1/4 teaspoon paprika
  • 2 tablespoons garlic powder (or just shake the container until you are happy with the amount – we use 4 shakes.)
  • 4 Cod fillets – medium to small sized, washed and cleaned of course
  • 1/2 cup butter, melted


Step 1: In a small bowl, combine the milk and salt. In a separate bowl, mix together the bread crumbs, Parmesan cheese, thyme, basil, pepper, paprika, and garlic powder .

Step 2: Dip the haddock fillets in the milk, (we prefer milk over egg because we like the coating to gently fall off and create a nice crunchy “topping” to sprinkle over when the fish is finished baking.).

Step 3: Coat the Cod with the Bread Crumb mix. Place Cod fillets in a glass baking dish, and drizzle with melted butter.

Step 4: Bake at 400, on the top rack of the preheated oven until the fish flakes easily, about 15-25 minutes. Keep a good watch and remove from oven once you see the fish flaky.

Cheesy Fish Topping


  • 1 cup bread crumbs
  • 1/2 cup mayo
  • 1/2 cup parmesan cheese
  • 2 shakes of Hot Sauce
  • 1/2 cup of butter (as much as we try to use Olive Oil for this, it’s just not tasty and really is downright yucky, use the butter.)
  • pepper, basil, garlic powder or minced garlic


Step 1: Toss all ingredients into a bowl and mix. The mixture will be thick yet fluffy.

Step 2: Spread mixture over Cod, Haddock, Tilapia, Flounder (add lemon juice for the flounder.) or even orange roughy (we prefer to prepare orange roughy a different way but it does work with orange roughy).


Rough Flounder Tilapia Italiano


  • 1/4 cup Italian seasoned bread crumbs
  • 2 tablespoons grated Parmesan cheese
  • 2 tablespoons grated Romano cheese
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon basil
  • 1/4 teaspoon pepper
  • 1/4 teaspoon paprika
  • 1/2 teaspoon salt, or to taste
  • 1 pound flounder, orange-roughy, or tilapia fillets (now you understand the title – we love to use Flounder for this recipe)
  • 1/4 cup butter, melted
  • 1 lemon

Step 1: Lightly olive oil a medium baking pan. In a shallow bowl, mix bread crumbs, Parmesan cheese, Romano cheese, garlic powder,basil, pepper, paprika and salt.

Step 2: Brush both sides of the fillets with butter, and coat with the bread crumb mixture.

Step 3: Arrange fillets in a single layer in the prepared baking dish, and squeeze lemon juice over them.

Step 4:Bake at 400 degrees in preheated oven 10 to 15 minutes, or until the fishgets flaky.


Oatmeal Cod


  • 1/2 cup olive oil and 1/2 vegetable oil for frying
  • 1 egg, beaten
  • 1/3 cup milk
  • 4 Cod fillets
  • 2 tablespoons all-purpose flour for coating
  • 2 cups quick-cooking oats
  • Garlic powder, paprika, salt and pepper to your taste


Step 1: Warm oil in a large skillet over medium-high heat.

Step 2:Whisk together egg and milk until a bit frothy then coat the cod fillets with flour; shake off any excess flour.

Step 3: Dip the cod fillets in the egg mixture then coat cod with the oats.

Step 4:Fry the cod for approx. 3 minutes on one side then turn over the fillets and fry about 3 minutes more. Step 5:Drain on paper towels. Season to taste.


Fish Curry with Coconut Milk

(someone sent this to us but did not include their name. We tried it – YUM.)


  • 2 cups water
  • 1 cup uncooked brown rice
  • 1 tablespoon vegetable oil
  • 1 large onion, chopped
  • 3 cloves garlic, crushed
  • 1 pound cod fillets, cut into chunks
  • 1 1/2 tablespoons curry powder (use mild or a garam masala spice mix if your baby or Toddler is not used to spices.)
  • 2 teaspoons chili powder
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 pinch salt and pepper to taste
  • 1 (14 ounce) can coconut milk **
  • 1 (16 ounce) package frozen stir-fry vegetables
  • 1 tablespoon cornstarch


Step 1: Bring the water and rice to a boil in a pot. Cover, reduce heat to low, and simmer 45 minutes.

Step 2: Heat the oil in a skillet over medium-high heat. Stir in the onion and garlic, and cook 1 minute.

Step 3:Mix in cod, and season with curry powder, chili powder, turmeric, cumin, salt, and pepper. Pour in the coconut milk, and mix in frozen vegetables. Cover, and cook 10 minutes, or until vegetables are tender and cod is easily flaked with a fork.

Step 4:Drain 1/2 cup liquid from the skillet into a bowl, and mix with cornstarch. Stir back into skillet to thicken sauce. Serve over the cooked rice.


Three Times Baked Fish

(Grandma’s Favorite.)


  • 4 tablespoons olive oil, divided
  • 2 russet potatoes, cut into 1/2 inch slices
  • salt, garlic and pepper to taste
  • 1/2 cup water
  • 1/2 red bell pepper, chopped
  • 1 leek, bulb only, chopped
  • 1 zucchini, thickly sliced
  • 2 stalks celery, cut into thin 3 inch long slices
  • 4 cloves garlic, minced
  • 1 pound white fish fillets


Step 1: Lightly oil a shallow, 2 quart baking dish.

Step 2: In a medium bowl, toss the potatoes with 2 tablespoons olive oil to coat evenly. Season with salt and pepper. Spread potatoes in baking dish with 1/4 cup water. Cover, and bake for 15 minutes.

Step 3: Combine bell peppers, leek, zucchini, and celery in a medium bowl. Toss with garlic and 2 tablespoons olive oil,. Season to taste with salt, garlic and pepper.

Step 4: Spread vegetables over potatoes, add another 1/4 cup water, and cover. Bake for 10 to 15 minutes in a preheated oven to 425 degrees F.

Step 5: When the above is finished baking, rinse, and cut fish into 1 to 1 1/2 inch cubes, and spread the fish over vegetables. Cover. Bake for 10 minutes, or until fish flakes easily. After this step, you may eat.


Easy Peasy Cheesy Cod Bake


  • 1-1/4 pounds cod fillets
  • 2 tablespoons margarine (we prefer butter or olive oil in instances calling for margarine.)
  • 1/4 cup all-purpose flour
  • 1-1/3 cups milk
  • salt and ground black pepper to taste
  • 1 cup shredded Cheddar cheese


Step 1: Grease an 8x 12 inch baking dish then bring a large pot of lightly salted water to a boil. Add cod fillets and cook for 4 to 6 minutes; drain.

Step 2: Make a Roux – Melt margarine (butter) in a medium saucepan. Remove from heat and mix in the flour and milk. Return to stove over medium heat, and stir until thickened. Season the Roux with pinch of salt, garlic, basil and pepper.

Step 3: Flake the boiled fish into baking dish, alternating layers with sauce. Sprinkle top with shredded cheese.

Bake in preheated 350 degrees F oven for 20 to 25 minutes, or until cheese is browned.


Lemon Fish

(we think this is the best recipe for “basic” fish with lemon there is. Thanks to Suzy for sending it to us a while ago.)


  • 1/3 cup butter
  • 2/3 lemon, juiced
  • 3/4 teaspoon salt
  • 3/4 teaspoon ground black pepper
  • 1/4 teaspoon dried parsley
  • 2 cloves garlic, minced
  • 4 (4 ounce) fillets cod
  • 1 tablespoon and 1 teaspoon lemon pepper


Step 1: Preheat oven to 350 degrees F (175 degrees C).

Step 2: Melt the butter in a medium saucepan over medium heat. Mix in lemon juice, salt, pepper, parsley flakes, and garlic. Bring to a boil. Cook and stir about 10 minutes, until thickened.

Step 3: Arrange cod fillets in a single layer on a medium baking sheet. Cover with 1/2 the butter mixture, and sprinkle with lemon pepper. Cover with foil.

Step 4: Bake 15 to 20 minutes in the preheated oven, until fish is easily flaked with a fork. Pour the remaining butter mixture over the fish to serve.

lightblub Freezing Times for Homemade Meat Purees and Baby Food Cubes

Baby Food Cubes May Be Safely Kept in the Freezer for 3 Months. It is preferable, but not an absolute must, to use the cubes within 1 month however. Meats are more unstable when frozen so it is best to use Meat Purées as soon as possible

stop3 Remember, always consult with your pediatrician regarding introducing solid foods to your baby and specifically discuss any foods that may pose allergy risks for your baby.

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