Prep warning
Always cook sole all the way through until it flakes and is opaque, never raw or seared. Choose low-mercury fish like sole and avoid the highest-mercury fish (such as shark, swordfish, and marlin) for young children. Remove any bones. Add no salt.
Choking notes
Sole is soft and flaky, so the main thing to watch for is bones. Run your fingers through every piece to remove any bones and the skin before serving, and cook it fully so it flakes apart easily.
How to serve by age
6-9 months
Cook sole through until it flakes easily and is opaque, never raw or seared. This thin white fish is naturally soft and tender. Run your fingers through the flesh to remove any bones and the skin, then flake it finely or mash it into a smooth purée. Loosen it with breast milk, formula, or a vegetable purée. As a Big-9 allergen, offer it on its own and wait a few days before adding another new food. Sole is a low-mercury fish that fits routine meals. Add no salt.
Soft pea-size flakes, checked by hand for bones, or a smooth mash. Skin removed.
9-12 months
Keep cooking sole fully until it flakes and is opaque, removing any bones and the skin. As the pincer grasp develops, offer it as soft flakes or thin strips to pick up, or a thicker mash. A low-mercury fish like sole fits a routine of about two child-size servings a week. Continue with no added salt.
Small soft flakes or thin strips, still checked for bones. Skin off.
12-18 months
Serve sole cooked through, deboned, and skinned, in bite-size soft pieces as part of family meals. Flake it over grains or fold it into soft dishes. Stay with low-mercury fish like sole and keep an eye on portion size. Keep added salt low.
Bite-size soft flakes, bones removed. Skin off.
Key nutrients
Allergen information
Fish is a common allergen. Read Fish guidance
Common questions
When can my baby eat Sole?
Most babies can try Sole from around 6 months, once they show signs of readiness. Check the prep and cut-size notes above before you start.
General informational content, not medical advice. Always consult your pediatrician about introducing new foods, especially if your baby has any medical conditions or family history of allergies.
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