Sole

Sole may be introduced as soon as baby is ready to start solids, which is generally around 6 months of age. Sole receives a “satisfactory” rating in our guide, Best & Worst Fish for Babies. Like most fish, sole contains trace amounts of methylmercury due to air pollution that settles into the ocean and binds to the flesh of fish. Compared to other fish, sole is relatively low in mercury and considered safe for babies around 1-2 times per week.

Sole is the common name for a group of bottom-dwellers called flatfish. There are numerous species of sole thriving near the muddy or sandy floors of fresh and saltwater shores around the world. The group’s biodiversity and geographic reach has resulted in many names for sole: lenguado, nangu, seezunge, and shitabriame, to name a few. Sometimes, these names can be confusing when a name describes fish from different families, such as Dover sole, a beloved species in European waters that comes from an entirely different fish family than the Dover sole of the Pacific Ocean.

Yes. While not the lowest in mercury among the fish in the sea, sole generally has much less mercury than other popular white fish, like halibut or grouper. Sole is high in protein and a good source of vitamins B6 and B12, which are important for cardiovascular and neurological health. Sole also contains healthy fats and vitamin D, nutrients to fuel brain development and immune function. Sole and other flatfish like flounder, turbot, and plaice are relatively low in fat, so feel free to add a pat of butter or a healthy oil such as avocado, coconut, or olive oil to boost fat content, as babies need lots of fat for brain development and growth.

As with most fish, sole contains small amounts of the heavy metal mercury. Mercury is a persistent and progressive toxin to which babies are particularly susceptible. Thankfully there are lots of fish low in mercury that babies can enjoy. Furthermore, fish offers nutrients that are particularly important for babies (such as vitamin D and selenium) that can be hard to find in other foods. To minimize exposure to mercury from fish, simply focus on those fish that are lowest in mercury and limit the amount and frequency of fish that have higher amounts of mercury. More on this topic in our guide, Best & Worst Fish for Babies.

★Tip: Check labels on frozen fish packages for additives, and steer clear of products with added salt or sodium tripolyphosphate. It is common for frozen white fish, as well as scallop, shrimp, and prawn, to be processed with sodium-containing preservatives, which, even in small amounts, could easily surpass a baby’s daily adequate intake of sodium. For more on how much sodium babies can have, see our Sodium page.

No. Sole is not a common choking hazard, though bones in fresh fish can present a risk if not removed. To minimize the risk, be sure to pick out any lingering bones before serving. As always, make sure you create a safe eating environment, and stay within an arm’s reach of baby during meals. For more information on choking, visit our sections on gagging and choking and familiarize yourself with the list of common choking hazards.

Yes. Finned fish are classified as a Global Priority Allergen by the World Health Organization. It’s estimated that only 0.2 percent of people are allergic to finned fish worldwide, and the prevalence of fish allergies in children, while variable, is even less than in adults. About 40% of people with finned fish allergies don’t experience their first allergic reaction until adulthood. Unfortunately, most individuals who are allergic to finned fish do not outgrow the allergy.

Some individuals with finned fish allergy may react from inhaling proteins that become aerosolized when cooking fish. If this is the case for baby, you may wish to avoid cooking fish in the household when baby is present.

Around 50% of individuals with one finned fish allergy will react to another fish as well. This is because the major allergen in finned fish, beta-parvalbumin, is present in most fish, regardless of species. Due to the risks of cross-contamination or mislabeling of fish, allergists often recommend that individuals allergic to one species of finned fish avoid all finned fish, regardless of the labeling. This is an individualized recommendation, so be sure to confirm with your allergist before offering other finned fish if baby is allergic to sole.

Finned fish are a known trigger of food protein-induced enterocolitis syndrome, also known as FPIES. FPIES is a delayed allergy to food protein which causes the sudden onset of repetitive vomiting and diarrhea to begin a few hours after ingestion. Left untreated, the reaction can result in significant dehydration. Unlike other food allergens, FPIES to finned fish may not present until later in life, and tends to be life-long.

Lastly, a note on scombroid poisoning, which is sometimes mistaken for a fish allergy. Scombroid poisoning is a type of food poisoning that occurs when someone eats fish that has been improperly refrigerated. This allows a large amount of histamine to build up in the fish. When consumed, this large load of histamine can cause symptoms that mimic those of an allergic reaction, causing some people to believe that they have developed a finned fish allergy, even if they are not allergic. Ensuring that fish has been stored at adequately cool temperatures can minimize the risk of such a reaction.

If you suspect baby may be allergic to fish, consult an allergist before introducing sole. As with all common allergens, introduce sole in small amounts at first and watch closely as baby eats to see if any adverse reaction occurs. If all goes well, gradually increase the serving size over time. Once common food allergens are successfully introduced, it is recommended to keep them in the diet regularly (twice weekly, if possible). However, this doesn’t mean that each different fish species must be offered multiple times a week. Finned fish share the same major proteins, so it is perfectly acceptable to rotate finned fish varieties according to availability and preference.

Recommended Guide: Introducing Allergens

Sole isn’t generally thought of as a food that promotes pooping. That said, it can play an important role in healthy bowel movements as part of a balanced and varied diet. Diets featuring white meats like sole may promote the presence of beneficial bacteria, like Lactobacillus, which contributes to a healthy and diverse gut microbiome. Pooping patterns can vary significantly from child to child, so be sure to talk to your pediatric healthcare provider if you have concerns about baby’s pooping or digestive function.

There are differences in flavor and texture from one species to another, but most sole share common traits. Like flounder and plaice, sole have firm, white, flaky flesh that can be prepared in many different ways: baked, boiled, deep-fried, pan-fried, and preserved by drying, fermenting, salting, and fermenting. Get inspiration from classic dishes like sole meunière, a famous pan-fried preparation of sole with butter, lemon, and parsley.