Baked Cod Olé USDA Recipe for Family Child Care

Age Group: Ages 3-5
Serving Size: 6
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 2 votes
Add to Cookbook https://theicn.org/cnrb/pdfs/2021_508c/Baked-Cod-Ole_508c_2021.pdf

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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes

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 Carbohydrate 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