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The Best Fish for Kids to Eat (+ How to Get Them To Eat It)

Want your child to eat more fish? More seafood? I don’t blame you.

Whenever I work with parents, I find myself asking whether or not their child eats seafood or fresh fish. More often than not, the answer is no.

This is followed by some sort of comment about how the parent knows it’s good for kids, and reasons why their child doesn’t eat fish.

I hear about struggles to find a fish dish their child will eat. I hear about past rejections they’ve experienced when seafood was offered. Things like “Yuck!” or “It smells bad, Mommy.”

I even know parents who don’t eat fish as part of their own diet, so they’d never think to offer it to their child.

Even I have a fish story, flush with my own struggles to keep seafood a central part of my family’s diet. My husband is allergic to shellfish. I myself was not exposed to it as a child, partly because I was raised in the “meat and potato” land of the Mid-West. My mom disliked the smell of it.

But these facts didn’t stop me from plugging ahead with a strategy to make seafood a family favorite. With persistence and consistency, my kids like and eat fish, especially raw fish like sushi. 

I know with a little extra attention, your kids can learn to like it, too.

In this article, you’ll learn 

  • practical information on the safest fish for kids
  • how to encourage your child to eat more fish and seafood 
  • the best choices for kids 
  • health benefits
  • practical information on the safest fish for kids
Child holding a fish. Help kids eat fish with these 5 tips! Also learn the best fish for kids to eat, which is the healthiest fish to eat, and the safest fish to eat for kids.

The Benefits of Fish for Kids

There are many benefits to eating fish, especially for children. First, oily fish is packed with key nutrients for brain development and function, such as omega-3 fats, specifically EPA and DHA. In very young children, some of the nutrients you’ll find in fish (i.e., DHAcholine, protein, and iron) are tied to the neurodevelopment of the brain. To get healthy fats, you’ll want to choose fatty fish like Atlantic salmon fillets or trout, as these are the highest fish sources of omega-3’s.

Essential fatty acids are also good for heart health. You can also find calcium and vitamin D in fish, which help with bone development.

Of course, seafood is also a good source of high-quality protein for a child’s diet. 

Overall, consuming fish as part of the regular eating pattern can prevent heart disease, stroke, depression, and more. 

READ: Is it Okay for my Child to Follow a Pescatarian Diet?

Good Choices for Kids to Eat

I like to say all seafood is good to eat, however, some types of fish carry high levels of mercury, which can be a toxin for the nervous system. You’ll want to avoid fish with too much mercury, like shark, marlin, and swordfish. 

The Super Green List produced by the Monterey Bay Aquarium considers both the health of humans and the ocean. 

This list also represents low mercury and high omega-3 levels (at least 250 mg/serving) found in seafood.

High Omega-3 and Low Mercury Fish:

  • Atlantic mackerel (from Canada and the US)
  • Freshwater Coho salmon (farmed in the US)
  • Pacific sardines (wild-caught)
  • Salmon (wild-caught, from Alaska)
  • Salmon, canned (wild-caught, from Alaska)

Moderate Mercury Content:

  • Albacore tuna (from US or British Columbia; caught by trolling or pole-caught)
  • Sable fish/Black Cod (from Alaska and Canadian Pacific)
The best fish for kids to eat

Safest Fish for Kids to Eat (Lowest Mercury Content)

There is confusion about the safety of seafood for kids to eat, as some fish are contaminated with metals like mercury. 

According to the Environmental Defense Fund’s Seafood Selector and the Monterey Bay Aquarium’s Seafood Watch, the following are safe options for kids.  

  • Wild salmon (fresh, frozen or canned)
  • Arctic char
  • Atlantic mackerel (limit consumption of Spanish and king versions as they may be higher in mercury)
  • Sardines
  • Sable fish/Black cod (limit to 2 servings per month for children due to moderate mercury content)
  • Anchovies (high in omega-3’s and low in mercury)
  • Oysters
  • Rainbow trout
  • Albacore tuna (caught from the North Atlantic ocean or the Pacific ocean; limit to two servings per month in children under 5 years due to moderate mercury content)
  • Mussels
  • Pacific halibut (limit to two servings per month in children under 5 years due to moderate mercury content)
  • Rockfish
  • Catfish (raised in the U.S. only; other countries of origin may be contaminated)

For more guidance on mercury in fish, read the new guidelines from the Food & Drug Administration.

How Much Fish Should Kids Eat?

The recommended servings of fish for children change based on a child’s age. Younger children have smaller portions, and older children can eat portions approaching adult-size. 

With new research about food allergy and introducing early allergens to infants, offering cooked fish in the first year of life (after 6 months of age) is ideal. Just choose low mercury options and make sure it’s cooked through. 

  • The 2020 Dietary Guidelines suggest 1 ounce per week for children under 2 years.

Beginning at age 2, children should eat one to two servings of fish per week, or 2 to 4 ounces per week, according to the FDA.

The serving size will increase as your child gets older. For reference, a serving size of fish for an adult is 4 ounces. If you want more guidance on starter portions for children, see my portion guide.

Best fish for kids to eat - 5 Tips for getting kids to eat more fish

How to Get Kids to Eat More Fish

The best way to help kids eat seafood is to start with a mild fish like cod to begin with.

For my kids, introducing it early as part of their usual menu, and including it on the menu regularly helped a lot. 

If you missed out on introducing it in early childhood, I believe it’s never too late to introduce fish to your kids. Even if you have your own obstacles, go ahead and give it another try—you may reel in some willing eaters!

Here are some tips to help your child eat more fish…and like it!

1. Play the Name Game

Providing fun and familiar names for different types of seafood can ease your child’s natural skepticism.  

Try terms such as pink fish (salmon), shrimpy shrimp (shrimp), looney-tuny (tuna), and white fish (cod). 

Be open and honest with the real names if asked—you don’t want your child to feel they can’t trust you.

2. Serve Seafood with Style

Kids are swayed by the appearance of food, and this alone can determine whether they will try it or not.

Boost the eye-appeal and get creative with your presentation: Fish skewered on sticks, sautéed on a bed of pasta, grilled, baked in a boat, or crisped in the oven. 

Kids also like the “make your own approach.” Try fish tacos using fish sticks. Serve them deconstructed-style for a create your own, child-centric take on fish tacos.

3. ‘Tis the Season!

Most kids I know like flavor, but many parents go for bland fish because they fear rejection. Rather, boldly offer new foods and flavors to your kids.

From basic sea salt to more complex spices or sauces, kids like food that tastes good. 

If your child shies away from combined or “dressed” foods, provide sauces or seasonings on the side for dipping.

4. Tailor the Flavor

As mentioned above, the best first fish will have a mild flavor. 

Shrimp, halibut, and salmon are a great option.

Whether crunchy, cheesy, lightly browned or mildly spiced, children can experience try different types.

By making your own fish entrees, you can tailor the flavor to your family’s preferences and keep the odds in favor of fish favorites.

Try this popular fish finger recipe.

5. Keep a Poker Face and Smile on the Inside

When introducing fish to children, it’s best to keep a neutral attitude and feeding style.  Leave your emotions in the kitchen and remember that introducing fish is an adventure!

If you’re tempted to cheer or clap when your child takes a bite, or show disappointment when it doesn’t work out, know that this may ultimately influence how your child feels about fish.

How are you doing with helping your child eat more fish?

Can Babies Eat Salmon?

Absolutely! In fact, it’s desirable and beneficial for babies to eat cooked seafood in the first year of life to help prevent food allergies to fish and shellfish. 

Salmon is a perfect first food for babies and wild sources are considered some of the safest fish to eat for all kids. 

Once your baby can feed himself using finger foods, try chopped, poached salmon, puree salmon and swipe it on toast, or make mini salmon cakes.

Need More Help with Feeding Your Child? 

Check out my parent nutrition education classes on The Nourished Child. I also have guidebooks and on demand videos and a popular podcast to help you raise a good eater!

This post was updated in February, 2025.

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Jill Castle, MS, RD

I like empowering parents to help their children and teens thrive at every size with realistic advice centered on healthful habits around food, feeding, nutrition and health behaviors. As a pediatric dietitian and author, my goal is to share strategies and realistic advice to help you raise a healthy and happy child through my articles and podcast.