When can babies eat sole?

From around 6 months, once your baby is ready for solids, served in a safe shape and texture for their age.

Sole

Delicate, mild and soft. A low-mercury flatfish that's gentle to start with.

Checked against official guidance on October 18, 2026 · How we review

Quick answer

Babies can eat sole from around 6 months, once they show signs of being ready for solids. Prepare it as shown below.

From 6 monthsLow choking risk as servedAllergen: Fish

How to serve sole by age

6 months+

Soft flakes or fish cakes

Bake or poach sole until it is opaque and flakes easily (145°F / 63°C), remove every bone and the skin, and offer large soft flakes, or mix with mashed potato and shape into finger-sized fish cakes. Its flakes are small and soft, so cakes are often easier for little hands to hold.

Size: Large soft flakes, or fish cakes shaped like a finger, about 6–8 cm long and 2 cm wide (2½–3 × ¾ in).
Check before serving: Run your fingers through every flake to feel for bones. Cooked sole is white and opaque all the way through and flakes easily with a fork.

US and UK advice differ here. The AAP suggests mashed food or soft pieces no larger than ½ inch; the NHS suggests soft finger-sized pieces your baby can hold in their fist. Both agree the food must squash easily.

Always have your child sit upright in a high chair or at the table, and stay with them the whole time they eat. Keep to the size and texture for their stage. Every baby develops on their own timeline.

How to prepare sole

1
Bake a skinless sole fillet at 200°C (390°F) for about 8 to 12 minutes, or poach it, until it's opaque and reaches 145°F (63°C) in the thickest part. Thin fillets cook quickly, so check early. Don't add salt.
2
Let it cool, then pull it apart with your fingers, feeling every flake for bones. Remove any skin.
3
Offer large flakes, or mix with mashed potato and shape into finger-sized cakes.
4
First time? Pick a day your baby is well and at home, so you can stay nearby for several hours afterward. Fish can cause a delayed reaction: see when to call the doctor.

How much to offer

For the first taste, offer a small amount: a few flakes or one small fish cake. For ages 1 to 3, the FDA suggests a fish serving of about 1 oz (28 g), twice a week, from its 'Best choices' list, which includes sole. Your baby decides how much to eat.

Common mistakes

Missing bones

Sole fillets can still hide small bones. Feel every flake with your fingers, even in fillets sold as boneless.

Adding salt or butter sauce

FoodData Central's cooked flounder and sole record already lists about 363 mg of sodium per 100 g (about 0.9 g of salt), and the NHS says babies under 1 should have less than 1 g of salt a day, and children aged 1 to 3 no more than 2 g. Don't add salt or salted butter sauce to your child's portion.

Undercooking it

Cook it to 145°F (63°C), until it's opaque and flakes easily. Never offer raw fish such as sushi or ceviche.

Relying on battered or fried fish

Baked, steamed or poached fish is a healthier choice than fried, and batter adds fat. Make your own baked fish fingers instead.

Where US and UK guidance differ on sole

United States(AAP and CDC)Your setting

Sole is on the FDA's low-mercury 'Best choices' list, and among the fish it names as even lower in mercury. For ages 1–3, a serving is about 1 oz, twice a week.

United Kingdom(NHS)Your setting

The NHS doesn't single out sole, and it isn't on the NHS oily fish list, so the NHS weekly oily fish limits don't apply. Children under 16 shouldn't have shark, swordfish or marlin. Baked, steamed or grilled fish is a healthier choice than fried.

We cover US and UK guidance in detail. Elsewhere, check your national health service's advice too.

Questions parents ask

Can sole be a choking hazard for babies?

Cooked, flaked sole is a low choking risk, but the CDC lists bones in fish as a choking hazard, and the NHS says to remove bones from fish for babies. Check every flake with your fingers before serving. Always cook sole fully, and never offer raw or undercooked fish.

Can babies be allergic to sole?

Fish is a common allergen. Introduce it on its own first, in a small amount, and watch for signs of a reaction. If your baby reacts to sole, talk to your pediatrician before offering other fish: people allergic to one type of fish often react to other types (NHS).

Is sole healthy for babies?

A lean source of protein, with selenium and some vitamin D: FoodData Central lists about 15 g of protein, 33 µg of selenium and 3.5 µg of vitamin D per 100 g of cooked flounder and sole, which it lists together. The same record gives about 363 mg of sodium (about 0.9 g of salt) per 100 g. It has less omega-3 fat than oily fish such as salmon, and it is not a major source of iron (about 0.2 mg per 100 g).

Can babies eat sole?

Yes, from around 6 months, cooked until opaque and flaky, with every bone removed. Sole is on the FDA's 'Best choices' list, and among the fish it names as even lower in mercury.

Is plaice just as good?

The FDA lists sole and plaice separately, and both are low-mercury 'Best choices' it names as even lower in mercury. FoodData Central lists flounder and sole together. Cook and check them all the same way.

Can I use frozen sole?

Yes. Frozen sole works just as well. Thaw it in the fridge overnight, then cook it until it's opaque and reaches 145°F (63°C).

How often can babies eat sole?

The FDA's twice-a-week fish advice is for children aged 1 to 3, with a serving of about 1 oz; it doesn't give a serving size for babies under 12 months. The NHS doesn't set a limit for sole. Its limits are for oily fish, and children under 16 shouldn't have shark, swordfish or marlin.

If your baby refuses sole

Many babies need 10 or more tries before they accept a new food. Keep offering it alongside foods they already like.
Mix flakes into foods your baby already likes, such as mashed potato, rice or pasta.
Try fish cakes: they're easier to hold than loose flakes.
Eat some yourself at the same meal. Babies copy what they see.

Never force or pressure your baby to eat. Some days they'll eat more, some days less, and that's normal.

Buying and storing sole

Keep raw sole in the fridge and cook it within 2 days, or freeze it. Thaw frozen sole in the fridge overnight.
Cooked sole keeps for 3 to 4 days in a covered container in the fridge. Rice dishes are the exception: cool them within 1 hour, keep them in the fridge for no more than 1 day, and reheat them only once.
Fish cakes can be frozen for 3 to 4 months. Reheat them only once, to 165°F (74°C), until steaming hot, then let them cool before serving.
Throw away any food left out at room temperature for more than 2 hours (1 hour if it's hotter than 90°F / 32°C).

When to talk to your doctor

Contact your pediatrician, GP or health visitor if:

Your baby vomits a few hours after eating fish. This can be FPIES, a delayed type of food allergy that fish can trigger. If they vomited once or twice and seem alert and like themselves, call your pediatrician or GP. If they vomit again and again, or are pale, floppy, very sleepy or hard to wake, call your emergency number.
You notice mild signs of an allergic reaction after eating, such as a few hives or a little vomiting. See signs of a reaction.
You're worried about how much your baby eats, their growth, or they refuse most solid food for weeks.

Call 911999your local emergency number (such as 112 in Europe or 000 in Australia) now if your baby has trouble breathing, wheezing, can't cough or cry, has lips, mouth, tongue or throat that suddenly swell, or becomes pale, bluish, floppy or unresponsive. Also call if hives come with repeated vomiting.

Offered sole?

Add it to your first 100 foods.

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