Baked Tilapia Fish Fillets for Ages 6-18

These made-from-scratch fish fillets are a quick way to vary the protein foods on your menu.
CACFP CREDITING INFORMATION
2 oz eq meat
SOURCE
Team Nutrition CACFP Easy Recipe Project
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Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins

Ingredients
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat

Quantity
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat

Ingredients
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat

Quantity
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat
*See Marketing Guide

Ingredients
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat

Quantity
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat
*See Marketing Guide

Ingredients
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat

Quantity
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat
*See Marketing Guide

Ingredients
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ tsp Herbs de Provence seasoning blend, dried (see chef tips)
  • 1 Tbsp 1 tsp Mayonnaise, reduced-fat

Quantity
 

  • 1 lb 2 oz Tilapia fish fillets, fresh or frozen, thawed (each piece should be about 3 oz)
  • cup Breadcrumbs, whole-wheat, seasoned
  • 1 ¼ 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.

Nutrition INFORMATION

Nutrition Facts
Baked Tilapia Fish Fillets for Ages 6-18
Amount Per Serving (1 Baked Tilapia Fish Fillet)
Calories 102 Calories from Fat 18
% Daily Value*
Total Fat 2g3%
Saturated Fat 1g6%
Cholesterol 35mg12%
Sodium 139mg6%
Total Carbohydrates 2g1%
Protein 16g32%
Calcium 17mg2%
Iron 1mg6%
*
*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