Fish is an excellent source of protein and essential fatty acids; with a mild flavor and soft texture, it is easily digested by your little one’s developing digestive system. Choose a small type of fish to minimize mercury contamination by heavy metals, for example salmon, sardines, mackrel, halibut and haddock. Avoid large tuna species, shark and barramundi as mercury levels are higher.

If you are worried about potential allergies, follow the allergy precautions your Maternal and Child Health Nurse recommends.


100g mild white fish, washed

Squeeze of lemon juice

1-2 carrots, peeled and chopped into small pieces


Steam the carrots for 10 minutes or until almost tender, and for the last 5 minutes of the cooking time add the fish and a squeeze of lemon and steam until cooked (avoid overcooking as this will make it very chewy). Mash the carrot until creamy, then flake the fish and make sure there are no bones. Combine with the carrot and mash until desired consistency.