When (and how) to introduce fish to your baby

Fish can be a wonderful source of nutrition for your baby as it’s packed with lean protein and contains essential fatty acids.

Fish is a good source of brain-building omega-3 fatty acids but can be an acquired taste for your little one. The best way to introduce fish to your baby is slowly. At about six months, you can begin to experiment with protein-rich purées, provided there is no history of fish allergies. Always remember to cook the fish properly and remove all skin and bones.

Star Recipe: Cod and spinach purée recipe

This flavourful fish purée is packed with protein, iron, vitamin C, and antioxidants, making it the perfect recipe to ensure your baby is getting the nutrients she needs.


  • 15g unsalted butter
  • 80g leek, finely chopped
  • 1 medium potato (approx 120g) diced
  • 100ml unsalted stock or water
  • 75ml milk
  • 2 handfuls baby spinach leaves, roughly chopped
  • 100g fresh cod fillet, cubed
  • 15g parmesan cheese, finely grated


  1. Heat the butter in a saucepan. Add the leek and sauté gently, stirring for 3 minutes.
  2. Add the potato and sauté for 2 minutes.
  3. Add the stock or water and milk. Bring to the boil, cover, and simmer for 8 minutes until the vegetables are tender.
  4. Add the spinach and cod and stir over the heat for 3 minutes or until the spinach has wilted and the cod is cooked.
  5. Blend the cheese and purée in a food processor until smooth or place in a bowl and use a hand blender.
  6. For older babies, mash with a fork.
  • Suitable for freezing
  • Suitable from 6 months
  • Prep time: 8 minutes
  • Cooking time: 16 minutes    

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