Baked Cod Ole
Cod is a popular seafood choice throughout the Caribbean due to its versatility. It can be baked, poached, or grilled.
Team Nutrition CACFP Multicultural Recipe Project
- 3 Tbsp lime juice, fresh squeezed, seeds removed or bottled lime juice
- 1⁄2 Tsp olive oil
- 1⁄4 Tsp black pepper, ground
- 1⁄4 Tsp salt
- 1 1⁄4 Cups tomatoes, fresh, 1⁄4″ diced
- 1 1⁄4 Cups onions, fresh, peeled, 1⁄4″ diced
- 2 Tbsp 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.
- 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 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 155°F for at least 15 seconds.
- Serve 1 fillet topped with 1⁄3 cup salsa.