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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


  1. Preheat oven to 400°F.
  2. To make dressing: In a small bowl, whisk together lime juice, olive oil, black pepper, and salt.
  3. To make salsa: In a medium bowl, combine tomatoes, onions, and cilantro. Add dressing and toss. Hold at 40°F or lower.
  4. Coat baking sheet with nonstick cooking spray.
  5. Place fish portions on a baking sheet with about 1″ of space separating each piece.
  6. Top each piece of fish with 1⁄3 cup (about 2 1⁄3 oz) salsa.
  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.
  8. Serve 1 fillet topped with 1⁄3 cup salsa.
Serving Size: 1 Fish fillet, 1/3 cup salsa
Total Fat1 g
Saturated Fat0 g
Cholesterol25 mg
Sodium132 mg
Total Carbohydrate4 g
Dietary Fiber1 g
Total Sugars2 g
Added Sugars included0 g
Protein11 g
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