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Whiting for Babies: When and How to Serve It

Whiting is a very inexpensive, mild, delicate whitefish that is low in mercury, and it works well for babies as long as you debone it very carefully since it has many small bones.

When to introduce
Around 6 months
Common allergen?
Yes (fish, a top-9 allergen)
Texture
Cooked until flaky, carefully deboned
Key nutrients
Lean protein, vitamin B12

When can babies eat whiting?

Whiting is one of the most affordable fish at the counter, with a mild flavor and a soft, delicate flake. It is low in mercury, so it suits regular meals for babies. The one thing to be extra careful about is its bones: whiting has a lot of small ones, so it takes a bit more patience to pick through a fillet before serving. Once it is cooked and deboned, it flakes into gentle pieces that are easy for babies to manage.

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

6 monthsCook a fillet by baking, poaching, or steaming until it flakes and is opaque throughout. Let it cool and go through it carefully to remove the small bones. Serve it in soft flakes with no added salt, on its own the first few times.
9 monthsOffer soft flakes to self-feed, or fold flaked whiting into mashed potato or rice so it holds together. Keep deboning carefully each time.
12 months+Serve small deboned flakes as part of a meal. Because of the many small bones, keep taking time to check the fish over before it reaches your baby.

Is whiting safe? Choking & prep

Fish is a top-9 allergen, so introduce whiting alone and watch for a reaction. Whiting has many small bones, so debone it very carefully before serving. Cook it until it flakes, serve it in soft flakes, and add no salt.

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Nutrition

Whiting is a source of lean protein and vitamin B12, and it is low in mercury. That combination makes it an affordable fish you can offer your baby regularly, as long as you are diligent about the bones.

Goes well with

Potato · Peas · Rice

Storage & freezing

Refrigerate cooked whiting in a sealed container for 1 to 2 days, or freeze in portions for up to 3 months.

More proteins to explore

🫘
Adzuki beansAround 6 months
🥜
Almond butterAround 6 months
🐟
AnchoviesAround 9 months, rinsed and in small amounts
🥩
BeefAround 6 months
🫘
Black beansAround 6 months
🫘
Black-eyed peasAround 6 months

Introducing this allergen

Related reading

Frequently asked questions

When can babies eat whiting?

Babies can usually try whiting around 6 months. Cook it until it flakes, remove the small bones very carefully, and serve it in soft flakes with no added salt.

Is whiting a common allergen?

Yes. Fish is a top-9 allergen, so serve whiting on its own the first time and watch for any reaction before pairing it with other new foods.

Why does whiting need extra care with bones?

Whiting has many small bones, so it takes more time to pick through a fillet than with some other fish. Flake it and run your fingers through it to catch every bone before serving.

Is whiting safe with mercury in mind?

Whiting is low in mercury, so it is a good fish to serve babies on a regular basis.

Sources

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How we write these: from widely published pediatric guidance (AAP, NIAID 2017 guidelines, the LEAP study), with sources cited on every page. Pending review by a pediatric professional.

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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