Baked Tilapia Fish Fillets for Ages 3-5

These made-from-scratch fish fillets are a quick way to vary the protein foods on your menu.
CACFP CREDITING INFORMATION
1 ½ oz eq meat
SOURCE
Team Nutrition CACFP Easy Recipe Project
TeamNutrition.USDA.gov
5 from 1 vote
Add to Cookbook https://theicn.org/cnrb/pdfs/CACFP_Lunch_Supper_Recipes(English)1-20/CACFP-Lunch-Supper-Baked-Tilapia-Fish-Fillets-ages3-5.pdf

*You must be a registered user to use this feature, please click "Login" at the top right corner and then proceed

or
click here to create an account.

Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins

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

For privacy reasons YouTube needs your permission to be loaded.
I Accept

Nutrition INFORMATION

Nutrition Facts
Baked Tilapia Fish Fillets for Ages 3-5
Amount Per Serving 1 Baked Tilapia Fish Fillet
Calories 76 Calories from Fat 18
% Daily Value*
Total Fat 2g3%
Saturated Fat 1g6%
Cholesterol 26mg9%
Sodium 104mg5%
Total Carbohydrates 3g1%
Protein 12g24%
Calcium 13mg1%
Iron 0mg0%
*
*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