Cod
Proteins- AGE
- 6 months +
- COMMON ALLERGEN
- Fish
- CHOKING RISK
- Low · prep still matters
- IRON
- Not iron-rich
- GOOD FOR
- Protein
When can babies have cod?
From 6 months (corrected age), in the age-right form below.
- Mild, lean, high-quality protein that most babies accept readily
- A natural source of iodine and vitamin B12
- A low-mercury fish suited to regular weekly servings
How do I serve it at each age?
Safe form at 6–8 months
A piece of skinless cod fillet the size of two adult fingers, poached or baked until it separates into large soft flakes, checked for bones, and served whole or mashed into a familiar puree.
Pass/fail test: Press the piece with a fork — it should fall into moist white flakes with no translucent center, and fingers raked through the flakes should find no bones.
Why this form: Cooked cod is soft enough for toothless gums straight away, so a two-finger piece fits the whole-fist palmar grasp, and mashed flakes carry this allergen into spoon feeds.
How to prepare
- Run fingertips over the raw fillet and remove any stray bones, then poach or bake until fully opaque and flaking, about 8–10 minutes.
- Flake the fish with a fork, re-check for bones, and stir in a spoonful of cooking liquid, breast milk, or formula — lean cod dries fast.
- Mix into or serve alongside familiar foods, never another new food.
- First time: serve early in the day, a small amount, and watch for 2 hours.
Common mistakes
- Skipping the bone check because the fillet 'looks clean' — stray bones turn a soft food hazardous.
- Overcooking: cod turns rubbery and dry faster than fattier fish.
- Offering the first taste at dinner, pushing any delayed reaction into the night.
How much?
A two-finger piece or a tablespoon of moist flakes mashed into puree — a taste-sized start; the baby leads.
Once or twice a week once tolerated keeps the fish exposure established
Amounts are starting points, not targets — watch the baby, not the numbers.
How do I get the texture right?
- Poach cod in barely simmering water or milk — gentle heat keeps this lean fish moist where a hot oven dries it out.
- Always re-moisten: a spoonful of olive oil or cooking liquid stirred through the flakes is the difference between easy and gluey.
- Cod is a low-mercury choice under federal fish advice, making it an easy pick for once-or-twice-weekly fish servings.
- Frozen cod fillets are as good as fresh for baby prep — thaw overnight in the fridge and cook straight through.
Is cod a choking hazard?
Low risk in the forms above — shape and texture do the safety work. Any food can be a hazard served the wrong way, so match the form to your baby’s age.
Is cod a common allergen?
Common allergen: Fish
Yes — introduce it early in the day, alongside familiar foods, and watch for 2 hours. See the Fish introduction program →
Anything to watch for?
Skip battered, breaded, and smoked fish products — they bring salt the plain fillet doesn't have.