Baked Tilapia Fish Fillets USDA Recipe for Family Child Care Homes
Age Group: Ages 3-5
Serving Size: 6
These made-from-scratch fish fillets are a quick way to vary the protein foods on your menu.CACFP CREDITING INFORMATION1 ½ oz eq meatSOURCETeam Nutrition CACFP Easy Recipe ProjectTeamNutrition.USDA.gov
Ingredients
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
Quantity
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
Ingredients
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
Quantity
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
*See Marketing Guide
Ingredients
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
Quantity
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
*See Marketing Guide
Ingredients
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
Quantity
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
*See Marketing Guide
Ingredients
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
Quantity
- 13 ½ oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 2 ¼ oz)
- ¼ cup Breadcrumbs, whole-wheat, seasoned
- 1 tsp Herbs de Provence seasoning blend, dried (see chef tips)
- 1 Tbsp 1 tsp Mayonnaise, reduced-fat
*See Marketing Guide
Instructions
- Wash hands with soap and water for at least 20 seconds.
- Preheat oven to 400 °F.
- Place a baking rack on top of a baking sheet. Spray rack with nonstick cooking spray. Set aside.
- In a small bowl, combine breadcrumbs and Herbs de Provence. Mix.
- Lightly coat each piece of fish with mayonnaise. Top coated fish with the seasoned breadcrumb mixture.
- Place coated fish on prepared baking rack. Bake for 15 minutes. Wash hands after touching uncooked fish. Heat fish to an internal temperature of 145 °F or higher for at least 15 seconds or until flesh is opaque and separates easily with a fork. Remove from the oven.
- Serve 1 fillet. Serve immediately, or keep warm at 140 °F or higher.
Video
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I AcceptNutrition INFORMATION
Baked Tilapia Fish Fillets USDA Recipe for Family Child Care Homes
Amount Per Serving
1 Baked Tilapia Fish Fillet
Calories
76
Total Fat
2
g
3
%
Saturated Fat
1
g
6
%
Cholesterol
26
mg
9
%
Sodium
104
mg
5
%
Total Carbohydrate
3
g
1
%
Protein
12
g
24
%
Calcium
13
mg
1
%
Iron
0
mg
0
%
N/A=data not available
*Marketing Guide
The CHEF TIPS:
- Contains fish (tilapia), eggs (mayonnaise), and wheat (breadcrumbs). Breadcrumbs can be a hidden source of common allergens, which include milk, peanuts, tree nuts, eggs, fish, shellfish, soy, wheat, and sesame.
- Sesame can appear as an ingredient in food where it might not be expected (breadcrumbs) and may be included in the ingredients statements as “spice” or “flavoring.”
- Can use pollock, catfish, grouper, haddock, cod, halibut, rockfish, sole, or bass instead of tilapia.
- Can substitute Italian seasoning (dried) for Herbs de Provence.
Yield / Volume