Prep warning
Always pick out every bone before serving, even from fillets. Bones in fresh fish can be a choking risk.
How to serve by age
6-9 months
Cook the sole through and remove every bone, then cut into strips about the width and length of two adult pinky fingers pressed together. Serve plain or with a mild sauce, or flake it into mashed vegetables or yogurt.
Deboned strips about two adult pinky fingers wide, or flaked and mixed into soft food.
9-12 months
Keep cooking the sole through and deboning it fully. Offer strips as before, or start breaking it into flakes for the pincer grasp, served plain or with a mild sauce.
Deboned strips, or flakes for the pincer grasp.
12-18 months
Break cooked, deboned sole into flakes and serve on buttered toast, or keep offering strips. You can also work it into homemade fish cakes.
Flakes on toast, strips, or worked into fish cakes. All deboned.
Key nutrients
Allergen information
Fish is a common allergen. Read Fish guidance
Common questions
When can my baby eat Sole?
Most babies can try Sole from around 6 months, once they show signs of readiness. Check the prep and cut-size notes above before you start.
General informational content, not medical advice. Always consult your pediatrician about introducing new foods, especially if your baby has any medical conditions or family history of allergies.
Track Sole and every first food in nappi
Log solids, watch for reactions, and get reminders to reintroduce new foods. Free to try.