Baked Cod Olé USDA Recipe for Family Child Care

Seafood is popular in Barbados, the Dominican Republic, Puerto Rico, and other parts of the Caribbean. Each island has its own specialty dish, and many include baked fish. Cod is a popular choice due to its versatility. It can be baked, poached, or grilled.
CACFP CREDITING INFORMATION
1 fish fillet topped with ⅓ cup salsa provides 1½ oz equivalent meat and ¼ cup vegetable.
SOURCE
Team Nutrition CACFP Multicultural Recipe Project.
https://teamnutrition.usda.gov
5 from 1 vote
Add to Cookbook https://theicn.org/cnrb/cnrbstaging2022/pdfs/2021_508c/Baked-Cod-Ole_508c_2021.pdf

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Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins

Ingredients
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray

Quantity
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray

Ingredients
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray

Quantity
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray
*See Marketing Guide

Ingredients
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray

Quantity
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray
*See Marketing Guide

Ingredients
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray

Quantity
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray
*See Marketing Guide

Ingredients
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray

Quantity
 

  • 3 tablespoons (2 limes = about 3 Tbsp lime juice) Lime juice, fresh squeezed, seeds removed or bottled lime juice
  • ½ teaspoon Olive oil
  • ¼ teaspoon Black pepper, ground
  • ¼ teaspoon Salt, table
  • 1¼ cups Tomatoes, fresh, ¼" diced
  • 1¼ cups Onions, fresh, peeled, ¼" diced
  • 2 tablespoons Cilantro, fresh, chopped
  • 13½ ounces (each piece should be about 2¼ oz) Cod fish fillets, fresh or frozen
  • - - Nonstick cooking spray
*See Marketing Guide

Instructions
 

  • Preheat oven to 400 °F.
  • To make dressing: In a small bowl, whisk together lime juice, olive oil, black pepper and salt.
  • To make salsa: In a medium bowl, combine tomatoes, onions, and cilantro. Add dressing and toss. Hold at 40 °F or lower.
  • Coat baking sheet with nonstick cooking spray.
  • Place fish portions on a baking sheet with about 1" of space separating each piece.
  • Top each piece of fish with ⅓ cup (about 2⅓ oz) salsa.
  • Roast for 12–15 minutes. When done, fish will flake easily with a fork. Heat to an internal temperature of 155 °F for at least 15 seconds.
  • Serve 1 fillet topped with ⅓ cup salsa.
    Critical Control Point: Hold at 140 °F or higher.

Nutrition INFORMATION

Nutrition Facts
Baked Cod Olé USDA Recipe for Family Child Care
Amount Per Serving 1 fish fillet topped with ⅓ cup salsa.
Calories 68 Calories from Fat 9
% Daily Value*
Total Fat 1g2%
Saturated Fat 0g0%
Cholesterol 25mg8%
Sodium 132mg6%
Total Carbohydrates 4g1%
Dietary Fiber 1g4%
Total Sugars 2g2%
Protein 11g22%
Calcium 44mg4%
Iron 0mg0%
*
*Marketing Guide
The CHEF TIPS:

Variation

Tilapia, halibut, or other white fish can be substituted for cod.

Yield / Volume