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68 kcal

25 min

Baked Cod Olé

Oct 2, 2026

Baked Cod Olé: a USDA child-care recipe for preschool menu planning. Original yield: 6 servings.

Preschool

1 g

Fat

4 g

Carbs

2 g

Sugar

132 mg

Sodium

11 g

Protein

68 kcal

Calories

Instructions

Total time

25 min

Step 1

Preheat oven to 400 °F.

Step 2

To make dressing: In a small bowl, whisk together lime juice, olive oil, black pepper and salt.

Step 3

To make salsa: In a medium bowl, combine tomatoes, onions, and cilantro. Add dressing and toss. Hold at 40 °F or lower.

Step 4

Coat baking sheet with nonstick cooking spray.

Step 5

Place fish portions on a baking sheet with about 1" of space separating each piece.

Step 6

Top each piece of fish with ⅓ cup (about 2⅓ oz) salsa.

Step 7

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.

Step 8

Serve 1 fillet topped with ⅓ cup salsa.Critical Control Point: Hold at 140 °F or higher.

Ingredients (6 servings)

Ingredients (original recipe yield)

Lime juice, fresh squeezed, seeds removed or bottled lime juice

3 tablespoons (2 limes = about 3 Tbsp lime juice)

Olive oil

½ teaspoon

Black pepper, ground

¼ teaspoon

Salt, table

¼ teaspoon

Tomatoes, fresh, ¼" diced

1¼ cups

Onions, fresh, peeled, ¼" diced

1¼ cups

Cilantro, fresh, chopped

2 tablespoons

Cod fish fillets, fresh or frozen

13½ ounces (each piece should be about 2¼ oz)

Nonstick cooking spray

Allergy information

Potential allergens to check: Fish. Ingredient-based screening, not a certified allergen analysis. Check every packaged ingredient, substitution and cross-contact risk against the child's allergy plan.

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