Grilled Tilapia with Smoked Paprika and Parmesan Polenta

Discover the wonders of smoked paprika with this easy and economical fish dinner. Creamy polenta complements the full-flavored fish.

Yield: 4 servings (serving size: 1 fillet and 1 cup polenta)
Total:
Recipe from Cooking Light

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Recipe Time

Hands On: 15 Minutes
Total: 30 Minutes

Nutritional Information

Amount per serving
  • Calories: 422
  • Calories from fat: 21%
  • Fat: 9.7g
  • Saturated fat: 3g
  • Monounsaturated fat: 5.1g
  • Polyunsaturated fat: 1.1g
  • Protein: 39.9g
  • Carbohydrate: 34.2g
  • Fiber: 4.1g
  • Cholesterol: 73mg
  • Iron: 1mg
  • Sodium: 751mg
  • Calcium: 414mg

Ingredients

  • Polenta:
  • 4 cups fat-free milk
  • 1 cup quick-cooking polenta
  • 1/4 teaspoon salt
  • 1/3 cup (1 1/2 ounces) grated Parmesan cheese
  • Fish:
  • 1 1/2 tablespoons olive oil
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 4 (6-ounce) tilapia fillets
  • Cooking spray

Preparation

  1. To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt. Remove from heat. Stir in cheese; cover and keep warm.
  2. To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Note:

The tilapia can be prepared either in a grill pan on the stove or over the coals on an outdoor grill.

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