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Flounder for Babies: When and How to Serve It

Flounder is a mild, delicate flatfish that flakes soft. It is low in mercury, which makes it a good early fish to offer, and it can join your baby's plate around 6 months. Because fish is a top-9 allergen, introduce it on its own and watch for any reaction.

When to introduce
Around 6 months
Common allergen?
Yes (fish, a top-9 allergen)
Texture
Cooked through and flaked soft, all bones removed
Key nutrients
Lean protein, omega-3 fats, B12

When can babies eat flounder?

Flounder is a mild, delicate flatfish that flakes soft. It is low in mercury, which makes it a good early fish to offer, and it can join your baby's plate around 6 months. Because fish is a top-9 allergen, introduce it on its own and watch for any reaction.

How to prepare flounder for baby-led weaning (BLW) and purées, by age

6 monthsCook flounder through until it flakes, remove all bones carefully, and flake it soft or blend it into a smooth puree with a little breast milk, formula, or cooked vegetable.
9 monthsOffer soft flakes of well-cooked, boneless flounder for baby to pick up, or mixed into a mash.
12 months+Serve small, boneless pieces as part of family meals, checking carefully for bones each time.

Is flounder safe? Choking & prep

Fish is a top-9 allergen, so introduce flounder on its own and watch for any reaction over the next couple of days before adding new foods. Remove all bones carefully, running your fingers over the flesh, since even small bones are a choking risk. Cook it through until it flakes, then flake it soft. It is low in mercury, so it is a good choice to serve regularly. There is no need to add salt.

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Nutrition

Flounder provides lean protein, omega-3 fats, b12, part of a varied diet for your growing baby.

Goes well with

Potato · Peas · Lemon

Storage & freezing

Refrigerate cooked flounder in a sealed container for up to 2 days, or freeze in portions for up to 3 months.

More proteins to explore

🫘
Gigante beansAround 6 months
🍖
GoatAround 6 months
🍗
GooseAround 6 months
🥚
Goose eggAround 6 months
🫘
Great northern beansAround 6 months
🐟
HaddockAround 6 months

Introducing this allergen

Related reading

Frequently asked questions

When can babies eat flounder?

Around 6 months, cooked through until it flakes, with all bones removed and the flesh flaked soft. Introduce it on its own.

Is flounder a common allergen?

Yes, fish is one of the top-9 allergens. Introduce it on its own and watch how your baby does before adding other new foods.

Is flounder low in mercury?

Yes, it is a low-mercury fish, so it is a good choice to serve regularly as part of a varied diet.

How do I keep flounder safe from bones?

Run your fingers over the cooked flesh and pull out any bones you feel, then flake it soft. Even small bones are a choking risk.

Sources

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Last updated July 2026. How we write these: grounded in widely published pediatric guidance (the AAP, WHO, the NIAID 2017 allergen guidelines, and the LEAP study), and pending independent review by a pediatric professional. See our editorial and medical policy for how we research, source, and update these.

This is general information, not medical advice, and has not been individually reviewed for your baby. Always talk to your pediatrician about your baby's diet, introducing allergens, and any reaction. In an emergency, contact emergency services.

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