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 INFORMATION
1 ½ oz eq meat
SOURCE
Team Nutrition CACFP Easy Recipe Project
TeamNutrition.USDA.gov
4.20 from 10 votes
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

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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes

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.

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Nutrition 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