Makes: 6 Servings
Prep time: 10 minutes
Cook time: 15 minutes
In Puerto Rico, the Dominican Republic, Barbados, and other parts of the Caribbean seafood is very popular. Each island has its own specialty dish and many include baked fish. Cod is a popular choice; it is versatile and can be baked, poached, or grilled.
- 3 tablespoons Lime juice, fresh squeezed, seeds removed or bottled lime juice (2 limes = about 3 tbsp. lime juice)
- 1/2 teaspoon Olive oil
- 1/4 teaspoon Black pepper, ground
- 1/4 teaspoon Salt, table
- 1 1/4 cups Tomatoes, fresh, 1/4" diced
- 1 1/4 cups Onions, fresh, peeled, 1/4" diced
- 2 tablespoons Cilantro, fresh, chopped
- 13 1/2 ounces Cod fish fillets, fresh or frozen (each piece should be about 2 1/4 oz)
- Nonstick cooking spray
- Preheat oven to 400 °F.
- To make dressing: In a small bowl, whisk together lime juice, olive oil, black pepper, and salt.
- Prepare salsa: In a medium bowl, combine tomatoes, onions, and cilantro. Add dressing and toss.
- Coat baking sheet with nonstick cooking spray.
- Place fish portions on a baking sheet with about 1” of space between each piece.
- Top each piece of fish with 1/3 cup (about 2 1/3 oz.) salsa.
- Roast for 12-15 minutes. When done, fish will flake easily with a fork. Heat to an internal temperature of 145 °F for at least 15 seconds.
- Serve 1 fillet topped with 1/3 cup salsa.
Critical Control Point: Hold at 140 °F.
CACFP Crediting Information:
1 fish fillet topped with 1/3 cup salsa provides 1 1/2 oz. equivalent meat and 1/4 cup vegetable.
Tilapia, halibut, or other white fish can be substituted for cod.
For a quantity recipe that yields 25 or 50 servings see: https://whatscooking.fns.usda.gov/quantity/child-nutrition-cnp/baked-cod-ol.
United States Department of Agriculture – https://whatscooking.fns.usda.gov/recipes/child-nutrition-cnp/baked-cod-ol
Team Nutrition: Adapted from https://healthyeating.nhlbi.nih.gov/recipedetail.aspx?linkId=13&cId=3&rId=256.