Fish are highly nutritious and is a good source of protein, minerals and contains omega-3-fatty acids and its derivative DHA (docosahexaenoic acid) which are important for the baby’s brain and visual development.

Different types of fish provide different nutrients:

  1. Oily fish:  high source of omega-3-fatty acid e.g. salmon, sardines, mackerel,anchovies, fresh tuna
  2. White fish: low in fat and a source of omega-3-fatty acid
  3. Shell fish: low in fat and a source of mineral including zinc, copper, selenium and iodine

According to the Australia Dietary Guidelines, it is advised that we should include one or two fish meals per week.  There is also a maximum recommended amount of what type of fish and shellfish we can include in our diet due to the level of mercury contain in particular types of fish.   Click here for more information of Fish and Mercury.   The below is an “Advise on Fish Consumption details” from Food Standards Australia New Zealand



Simple Fish Recipe for Baby

Preparation time 10 minutes, Cooking time: 30 minutes


200 g filet of selected fish (For the oily fish I use salmon and for the white fish I use cod, snapper, flathead)

1 x carrot, peeled, roughly chopped

1 x zucchini, peeled, roughly chopped

1 cup of frozen peas

1/2 TSP coconut oil

1 TBS olive oil

1/4 TSP dried oregano

1/4 TSP dried parsley


Optional: 1 TBS salt reduced tomato paste


  1. Check the fish fillet to ensure all the bones are removed
  2. Cover the fish with foil and cook in a 180 C° pre-heated oven for 20 minutes
  3. Meanwhile, heat the olive oil in a saucepan, add carrot, parsley, oregano and sauté for 5 minutes
  4. Add zucchini (and tomato paste), stir to combine and add small amount of water just to cover the mixture.
  5. Bring the mixture to boil, cover and simmer for 12 minutes.  Add the frozen peas, continue to simmer until all the vegetable are cooked and soft
  6. Flake the fish with fork and further check for bones (remove all the bones if present)
  7. Combine the vegetable sauce and fish together.  Use a handheld blender puree the mixture to a desire consistency


Set aside the desired amount and freeze the puree into individual portions

Serving Suggestions

  • Add a carbohydrate to the fish puree such as sweet potato & quinoa to boost up the nutrition and increase the texture
  • For a different flavour, reheat the fish puree and mix with my Cheese sauce
  • You can add more vegetables such as steamed broccoli as a side to encourage finger feeding




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