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Catch of the Day


5 Servings10 Servings20 Servings
White fish fillets (cod, tilapia), frozen, unbreaded7.5 oz15 oz30 oz
Oil (olive or canola) or cooking spray- - -
Dijon mustard1 Tbsp2 Tbsp4 Tbsp
Crushed bran flakes0.5 cup1 cup2 cup


  1. 1. Preheat oven to 400 F.
  2. 2. Coat a baking sheet evenly with oil or cooking spray.
  3. 3. Brush mustard over fish fillets.
  4. 4. Crush bran flake cereal into crumbs and sprinkle over fillets.
  5. 5. Place on prepared baking sheet.
  6. 6. Bake 20 to 25 minutes, until fish is white throughout and flakes easily with a fork.
Nutrition Facts
Serving size 1-1/2 oz (50g)
Amount Per Serving
Calories 51 From Fat 5
% Daily Value*
Total Fat 1g 2%
Sat. Fat 0g 0%
Cholesterol 16mg 5%
Sodium 99mg 4%
Total Carb 3g 1%
Dietary Fiber 1g 4%
Sugars 1g
Protein 8g
Vitamin A 2% Vitamin C 2%
Calcium 0% Iron 8%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food For Thought

You can also use rye, whole wheat or any type of whole grain bread crumbs for this recipe. Simply toast the bread and crumble it to make the crumbs.

CACFP Crediting

For 3-5 year olds; Lunch/Supper. Must serve all of the following:

  • Meat/Meat Alternate