Food guide
Sole
Sole is a mild, flaky white fish that is perfect for early solids because of its delicate texture and soft bite. It is an excellent source of high-quality protein that is easily digestible for a baby’s developing system.
How to serve at this age
6-9 months: Steam or bake until tender, then flake thoroughly to ensure no bones are present. 9-12 months: Serve as large, deboned flakes that allow your baby to practice picking up food with their fingers. 12+ months: Serve as a small fillet or mixed into a casserole, ensuring it is cooked to an internal temperature of 145°F.
Nutrition
As a low-mercury fish, sole is a safe way to introduce essential Omega-3 fatty acids which support brain and eye development. It is also packed with Vitamin B12 and selenium, both of which are vital for immune function and energy metabolism. The protein density helps sustain your baby's growth throughout the day.
A note from the editors
Sole is very mild; try poaching it in a little breast milk or formula to make the flavor familiar to your baby.
Good to know
Always check the fillet meticulously for small bones before cooking or serving. As a common allergen, introduce this as a single ingredient and watch for signs of a reaction, such as hives or swelling.
