Today we are going to talk about fish! Nutritionally, they are part of the meat-fish-egg family and can also include molluscs and crustaceans. Many of you have asked us when to introduce them to baby, in what form and in what quantity? In this article, we will of course answer these questions, while giving you the nutritional benefits of these foods and also specifying which fish are to be preferred and which should be avoided! Enjoy your reading!
When and how to introduce them? In what quantities?
Seafood products are interesting to offer baby because they provide proteins and unsaturated fatty acids, more commonly known as good fats! They are also rich in minerals such as selenium, iron, copper or iodine as well as vitamin D.
Il est tout Ă fait possible dâintroduire ce groupe alimentaire dĂšs le dĂ©but de la diversification alimentaire soit entre 4 et 6 mois rĂ©volus. En effet, les poissons, mollusques et crustacĂ©s font partis des 14 allergĂšnes Ă dĂ©claration obligatoire et il est prĂ©fĂ©rable de les introduire pendant cette « fenĂȘtre de tolĂ©rance » afin de limiter le risque dâallergie par la suite.
Une consommation de deux poissons par semaine dont un poisson gras est idĂ©ale. Les poissons dits « gras » sont ceux riches en omĂ©ga 3 comme la sardine, le hareng, le maquereau, la truite ou le saumon. Au contraire, les poissons « maigres » concernent plutĂŽt les poissons «âblancsâ» tels que le cabillaud, le lieu, le merlan, la limande, la sole⊠Il est conseillĂ© de limiter les poissons dits « prĂ©dateurs » chez les jeunes enfants car ils sont plutĂŽt bio-accumulateurs comme la dorade, la raie, le flĂ©tan, la lotte, le thon ou le bar. Les poissons dâeau douce comme la brĂšme, la carpe, lâanguille ou le barbeau sont Ă©galement Ă limiter pour les mĂȘmes raisons. Il est Ă©galement prĂ©fĂ©rable dâenlever la peau et lâexcĂ©dent de gras du poisson, car ce sont Ă ces endroits que se retrouvent les polluants. Enfin lâespadon, le marlin, la lamproie ou le requin sont Ă Ă©viter pour risque de haute concentration en mĂ©thyl mercure due Ă la pollution de nos ocĂ©ans.
Concerning the quantities, it is recommended to give 10g up to 1 year of age, 20g up to 2 years of age, 30g up to 3 years of age... This quantity should be offered at 1 of your child's 2 meals, preferably at noon or in the evening if he or she has not had any at noon, or even at noon and in the evening by dividing the recommended daily portion between each of the 2 meals!
What more do you need to know?
Did you know that fish and shellfish represent an increased risk of contamination from a parasite called " anisakis " that can lead to anisakidosis ? To avoid contamination in babies and young children, it is essential to cook these foods thoroughly and not to give raw, dried or smoked fish such as raw fish sushi, smoked salmon, oysters or any undercooked fish.
Also be careful with bones! They should obviously be removed because of the risks involved, except for sardines and mackerel, when canned, where the bones are easily crushed under the palate and can therefore be left in. These bones are interesting because they are very rich in calcium and vitamin D!
En conclusion, il est fortement conseillĂ© de varier les sources de poissons afin dâapporter tous les nutriments, minĂ©raux et vitamines dont votre enfant a besoin ! Afin de faire dĂ©couvrir un panel de saveurs Ă votre enfant, nâhĂ©sitez pas Ă©galement Ă varier les modes de cuisson : au four, en papillote, Ă la poĂȘle, en soupe⊠Il est tout de mĂȘme nĂ©cessaire dâattendre un peu que bĂ©bĂ© grandisse pour lui proposer du poisson panĂ©Â ! Et comme Ă©voquĂ© juste avant, les poissons en conserve au naturel peuvent tout Ă fait ĂȘtre consommĂ©sâŠ
Les recettes Ă base de poisson đ§âđł
Enfin, comme dâhabitude, voici quelques recettes Ă base de poisson :
- quiche ou lasagnes saumon/Ă©pinard,
- rillettes de sardine ou de thon à étaler sur un transporteur comme le Pain des Fleurs©,
- pain de poissons,
- muffin dâĂ©glefin aux petits lĂ©gumes,
- soupe de poisson,
- moules persillées,
- curry de crevettes,
- brandade de cabillaud au panais,
- papillote de poisson aux poireaux,
- cassolette de noix de Saint Jacques aux carottes,
- paëlla voire choucroute de la mer !
Bonne dégustation !
Dietician - Nutritionist specialising in paediatrics
Sources
- ANSES. Opinion of the French National Agency for Food, Environmental and Occupational Health Safety on the update of the PNNS dietary guidelines for children aged 0 to 3 years. June 2019