Salmon is a fatty fish that is a good source of lean protein, vitamins, minerals, and omega-3 fatty acids (EPA and DHA) (1). Hence, the benefits of salmon for babies could also be numerous if introduced in the weaning stage. However, before doing so, check whether it is safe for babies to consume salmon and the age-appropriate ways to introduce it in their diet. Read this article to learn about the health benefits and potential risks of consuming salmon, as well as some delicious ways to cook salmon for your baby.
Is Salmon Safe For Babies?
Yes, salmon is safe for babies. “As it is low in mercury, it is safe for babies to eat salmon two to three times a week,” says California-based pediatrician and health advocate Dr. Pierrette Mimi Poinsett. Eating salmon can offer nutrients such as vitamin D and calcium, which are necessary for healthy bone development (2). Besides, it is rich in omega-3 fatty acids that aids in the central nervous system (brain and nerves) and eye development (3). It is why experts consider salmon a vital seafood option for babies and toddlers (4). Note: Although fish is a common allergen, “there’s no need to delay its introduction in babies,” says the American Academy of Pediatrics (AAP) (5). However, if your baby has any other food allergies or has a family history of fish allergy, consult your doctor before feeding any fish, including salmon, to your baby.
When Can Babies Eat Salmon?
According to Dr. Florencia Segura, Pediatrician and Fellow of the American Academy of Pediatrics (FAAP), “Salmon is an excellent baby food because it is easy for babies to finger feed due to its soft and flaky nature.” It means a baby’s diet can include fish within a few months of starting solids (6). Thus, babies older than six months, who are eating various solid foods, can eat steamed, baked, or boiled salmon in puree and mash forms. Alternatively, you can serve salmon in small pieces for baby-led weaning. As the baby grows, they can consume different roasted, poached, pan-seared, and grilled salmon dishes across meals. According to the Centers for Disease Control and Prevention (CDC), you should remove all the fat, skin, and bones from the fish before preparing it for babies (7). Removing fatty skin ensures you reduce the baby’s exposure to toxins, such as PCBs (8). On the other hand, separating bones minimizes the choking risk.
Nutritional Value Of Salmon
There are six types (Atlantic, Chinook, Chum, Coho, Pink, and Sockeye) of salmon available in the US in fresh, canned, and frozen forms (1) . The nutritional composition of these types varies from one another. Here’s the approximate nutritional composition of three ounces of raw pink salmon against the recommended dietary allowance of vital nutrients (9) (10). Source: Food Data Central and Dietary Guidelines for Americans 2020-2025 AI = Adequate intake – nutrient level assumed to ensure nutritional adequacy IU = International Units Note: You may hear or read information urging you to choose wild salmon over farmed ones as they are low in contaminants. However, the Washington State Department of Health notes that “both wild and farmed salmon have low levels of mercury, PCBs, and other contaminants (11).”
Possible Health Benefits Of Salmon For Babies And Toddlers
Salmon is a nutrient-rich fish that can contribute to your baby and toddler’s daily nutritional needs and impart the following benefits:
- Supports growth and development: Fish offers nutrients, such as high-quality lean protein, vitamin D, and calcium. The body uses these nutrients for several functions, such as cartilage and skin development, tissue repair, and bone and muscle growth (12). Similarly, fish provides omega-3 fatty acids (EPA and DHA), which support the central nervous system, eye, and immune system development (13).
- Facilitates physiological functions: Fish offers several B vitamins, such as B3, B6, B9, and B12 (12). Babies and toddlers need these vitamins to perform different physiological functions, such as energy metabolism, red cell production, and hormonal balance. Likewise, iodine in fish ensures proper thyroid function.
- Helps combat inflammation: Nutrients, such as omega-3 fatty acids, vitamin E, and selenium found in fish, helps combat inflammation (14). Likewise, astaxanthin is an antioxidant in salmon that fights free radical damage, reduces inflammation, and boosts immunity (12). It is the same pigment that gives salmon its pink color. Besides these, fish consumption is associated with several long-term health benefits, such as improved brain health and reduced risk of neurodegenerative diseases (15).
How To Select And Store Salmon?
Proper selection and appropriate storage of salmon are essential to ensure its quality and safe intake. Here are some tips that you should keep in mind. For fresh salmon:
First, smell the salmon. A fresh salmon doesn’t smell like fish. Ideally, it will have no smell at all. Check the skin. It should be clean, shiny, and slippery to touch, and its gills should have deep red to pink color with marbling. Avoid salmon with any brown spots or bruises around the edges or its belly. If its edges are curling up, the fish is most likely not fresh. Take a careful look at their eyes. A fresh catch will have clear and bright eyes and not sunken or cloudy. Also, they will be firm to touch. If buying a fillet, poke its flesh. A fresh salmon flesh bounces back upon poking. Also, it doesn’t leave the fingerprint on the fish.
For frozen and canned salmon:
Buy low-sodium canned salmon and check its ‘best before’ date before purchasing. When buying frozen salmon, check the fish’s surface and look for ice crystals. Also, see if there are any dried, cottony patches indicating freezer burn. Finally, ensure that the vacuum packaging is intact and has no loose ends.
Salmon has several varieties, so know them well to purchase the best fish. For instance, the Chinook salmon is the oiliest and largest salmon with the pinkest flesh. On the other hand, chum salmon and pink salmon are the smallest salmon with the palest hue and lowest oil content. Storage Storing salmon the correct way is essential to preserve its nutritional composition and quality. Here are some helpful tips.
As soon as you get the fresh salmon home, refrigerate it immediately between 0˚ C to 4˚ C. Use the fresh salmon within one to two days. If the fish is packaged, refer to the packaging for the ‘best before’ date. Store unused fresh salmon in a vacuum or airtight freezer bag in the freezer for up to three months. Store canned salmon unopened at room temperature for up to three years. Check the ‘best before’ date when purchasing the can. Once the can is open, remove the salmon from the can, store it in an airtight container, and use it within three to four days.
Tips To Cook And Feed Salmon To Babies
Fish, such as salmon, is a common allergen. Hence, it is vital to ensure that you take necessary precautions while cooking and feeding salmon to babies.
Tasty and Healthy Salmon Recipes For Babies
Here are some easy-to-prepare, tasty, and age-appropriate salmon recipes for babies and toddlers.
1. Baked salmon
You will need:
Salmon fillet
How to make:
2. Pumpkin and salmon puree (6+ months)
You will need:
½ cup pumpkin (cooked and mashed) ¼ cup skinless and boneless salmon fillet (baked) ½ red onion (chopped) ¼ tsp lemon pepper seasoning 1tsp olive oil
How to make:
3. Salmon sweet potato fish cake (8+ months)
You will need:
2 salmon fillets (cooked and finely chopped) 1 small sweet potato (mashed) 1 egg 1tsp dried dill 2tbsp green onion or chives (finely chopped) ¼ tsp black pepper powder 2tbsp olive oil
How to make:
4. Salmon veggie frittata (12+ months)
You will need:
1 medium potato (peeled and diced) ½ medium sweet potato (peeled and diced) 1 canned salmon (drained and washed) 4 eggs (lightly whisked) ½ cup baby spinach leaves (washed and chopped) ½ cup mixed cheese (grated) 1tbsp olive oil 1-2tbsp water
How to make:
