Healthy fish is a tasty and lean source of protein that will have your toddler reeled in!

The FDA and EPA classify certain fish as “good choices” for children, meaning they contain moderate mercury levels. Your child can eat one serving per week, but no other fish that week.

Good choices include:

• Bluefish
• Buffalofish
• Carp
• Chilean sea bass / Patagonian toothfish
• Grouper
• Halibut
• Mahi mahi / Dolphinfish
• Monkfish
• Rockfish
• Sablefish
• Sheepshead
• Snapper
• Spanish mackerel
• Striped bass (ocean)
• Tuna (albacore / white tuna, canned and fresh/frozen)
• Tuna (yellowfin)
• Weakfish / Seatrout
• White croaker / Pacific croaker

Fish That Aren’t Safe for Toddlers and Kids

High-mercury fish should be avoided by children, pregnant women, nursing moms, and women who might become pregnant. These include:

• King mackerel
• Marlin
• Orange roughy
• Shark
• Swordfish
• Tilefish
• Bigeye (Ahi) tuna

Why Are Some Fish in Both Categories?

Larger fish or those that live longer tend to accumulate higher mercury levels. Additionally, mercury levels vary based on where the fish is caught. For example, tilefish from the Gulf of Mexico contain more mercury than tilefish from the Atlantic Ocean.

How Much Fish Should Children Eat?

The American Academy of Pediatrics (AAP) recommends serving a variety of fish to children once or twice a week. However, portion sizes should be smaller than those for adults:

• 1 oz (28g) for children ages 2 to 3
• 2 oz (56g) for children ages 4 to 7
• 3 oz (85g) for children ages 8 to 10
• 4 oz (113g) for children ages 11 and older

Watch for Food Allergies

Fish and shellfish are common allergens. If your child is eating fish for the first time, watch for allergic reactions, which can appear minutes to hours after eating.

Symptoms may include:

• Hives
• Itching
• Swelling of lips, tongue, or skin
• Sneezing
• Wheezing
• Throat tightness or trouble swallowing
• Nausea, vomiting, stomach pain, or diarrhea
• Trouble breathing

Some children experience delayed reactions that appear up to three days later. That’s why it’s best to introduce one allergenic food at a time to help identify potential triggers.

If your child shows any signs of an allergic reaction, contact a doctor immediately. If they experience severe symptoms like trouble breathing or swallowing, call 911 right away, as this could be a life-threatening reaction (anaphylaxis).

If you have a family history of food allergies, talk to your doctor before introducing fish to your child.

Tips for Serving Fish to Toddlers

If your child doesn’t like fish right away, don’t give up! Research shows that children need 10 to 15 exposures to a new food before they accept it.

Here’s how to help:

• Take your child to the seafood counter to see different fish.
• Serve fish on a visually appealing plate with familiar foods.
• Offer small portions so they can get used to it.
• Most importantly: Eat fish in front of them! Kids are more likely to eat what they see their parents enjoying.