Best Fish for Picky Eaters: Why Flounder Works for Kids

When you’re planning family dinners, fish might not be the first protein that comes to mind, especially if you have a picky eater.

But fish deserves a spot near the top of your list, and it can be picky-eater friendly with the right fish prepared the right way. It’s packed with nutrients growing kids need, like protein, omega-3s, vitamin B12, and selenium, and most kids aren’t getting nearly enough of it. Wild Alaska Sole (also sold as flounder) makes a great first fish for kids because it’s not only nutrient-dense, but also easily likeable.

Why Fish Is So Good for Growing Kids

Fish offers key nutrients for kids’ growth and development, and it’s recommended that kids eat 2 servings of fish per week. However, according to data from the National Health and Nutrition Examination Survey (NHANES), fewer than 8% of kids eat that much.

How much fish should kids eat?

A serving of fish depends on your child’s age, and the serving size grows with them.

1 to 3 years: 1 ounce
4 to 7 years: 2 ounces
8 to 10 years: 3 ounces
11+ years: 4 ounces

Key Nutrients in Wild Alaska Sole for Kids

With 26g of protein per 3.5-ounce serving, Alaska sole is an excellent source of lean protein, but it offers so much more than that for both kids and adults.

Omega-3s (EPA and DHA): EPA and DHA support a child’s rapidly developing brain, emotional regulation, and may even improve focus and learning, and fish is one of the few foods that contains these omega-3s. Wild Alaska Sole is one of the top sources of EPA and DHA with up to 665 milligrams per 3.5-ounce serving.
Vitamin B12: B12 is essential for brain development, cognitive health, learning and memory. Just one ounce of Alaska sole has more than the Recommended Dietary Allowance (RDA) of B12 for both kids and adults.
Selenium: This mineral acts as an antioxidant, supports the immune system, and is needed for healthy thyroid function, which helps regulate growth and metabolism in kids and adults. One serving of Alaska sole contains over 100% of the RDA for kids up to age 8, and 80% of older kids’ needs.
Phosphorus: Phosphorus works with calcium to build strong bones and teeth. Alaska sole gives kids between 42 to 46% of their daily needs in one 3.5-ounce filet.

Wild Alaska Sole Is the Perfect Fish for the Whole Family

Whether you have a kid who eats nearly everything, a picky eater, or one somewhere in between, flounder is one of the best first fish to serve all kids. Its texture, appearance, mild flavor, and nutritional qualities make it one that makes both parents and kids happy.

Mild and versatile. Alaska sole has a light, subtly sweet flavor that isn’t “fishy,” making it more kid-friendly than other stronger-flavored fish. It pairs well with flavors your kids already love, from taco seasoning and lemon butter to marinara.
Kid-friendly texture. Alaska sole is delicate and flaky, which makes it an easier protein to accept than chewier fish or meat. It’s also a great fish for babies who don’t have teeth.
Affordable and accessible. Alaska sole (sold as flounder in the U.S.) is a budget-friendly fish and available nationwide in the freezer section of most grocery stores.
Cooks in minutes (a busy parent’s dream!). Thanks to its naturally thin fillets, Alaska sole cooks in just 3 to 7 minutes, and you can even cook it straight from frozen. Frozen fillets keep for 6 to 8 months, so you can stock up and always have a healthy protein ready for busy weeknights.
Low-mercury. Flounder/Sole is on the FDA’s “Best Choices” fish list, and the agency recommends 2 servings a week for kids. Wild Alaska Sole also has high levels of selenium which provides protective benefits against mercury.
Wild and sustainable. Wild Alaska Sole is also sustainably wild-caught in the cold waters of Alaska.
Packed with nutrients. A 5-ounce serving of Wild Alaska Sole provides 26g of lean protein and 665 mg of the omega-3s EPA and DHA. It’s also rich in B12, phosphorus, and selenium.

A note on babies: Fish, especially flounder, can be a great first food, too. The soft, flaky texture is easy to mash or flake into small pieces for little ones just starting solids.

5 Ways to Introduce Wild Alaska Sole to Your Kids

If your child is skeptical of new foods (or straight out picky), a few simple strategies can make trying fish feel exciting instead of stressful.

1. Start with familiar flavors and favorite meals

Serve sole in a form your kids already know and love. If they love tacos or quesadillas, try Alaska Sole Tacos with Apple Slaw or Alaska Sole Quesadillas with Avocado Crema. If pasta is their go-to, Alaska Sole Pasta with Lemon, Peas and Parmesan is an easy starting point. Or, keep it simple with a little butter and lemon.

Let them dip it in their favorite sauce, too. Yes, even if that’s ketchup or ranch.

2. Turn your kid into a little sous chef

Getting kids involved in the kitchen is one of the best ways to spark their interest in a new food. In one study, kids ages 6 to 10 who helped a parent cook ate 76% more salad and 27% more chicken than kids whose parents cooked alone.

Younger kids can sprinkle the seasoning on the fish, squeeze lemon over the fillets, tear or chop herbs (with a kid-safe knife), or stir together a dipping sauce. Older kids may be able to help from start to finish.

3. Eat together as a family

It’s well documented that family meals lead to better nutritional intake for kids, but they can also reduce picky eating and help kids feel more comfortable trying new foods. Kids learn by watching you, so when they see you enjoying flounder, they’re more likely to want to try it too.

4. Pair it with a safe food and keep portions small

To help them feel comfortable coming to the table, and ensure they have something to eat, serve fish (or any new food) alongside a food your child reliably eats that can fill their belly if they choose not to eat the fish today. This reduces pressure and anxiety for them at the table.

For more anxious eaters, start with a very small portion, even just one bite, so it doesn’t feel overwhelming. For older kids, try serving dinner family style and letting them serve themselves. That sense of control can make them more willing to try something new.

5. Skip the pressure (and keep offering it)

This is the most important step: don’t force them to try or eat the fish. Pressuring kids to eat tends to backfire, increasing power struggles at the table, which contributes to prolonged pickiness.

If your kids aren’t a fan the first time you serve fish, that’s OK! Kids may need as many as 8 to 15 exposures to a new food before liking it. Try again another night with a new recipe or a different dipping sauce.