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Oven-Fried Tilapia with Cheesy Polenta

Photo: Brian Woodcock; Styling: Cindy Barr

 

Yield Serves 4 (serving size: 1 fillet and about 1/2 cup polenta)
Oven-Fried Tilapia with Cheesy Polenta is an easy dinner combination and delicious way to incorporate fish into your weekly menu rotation.

Ingredients

  • 2 2/3 cups unsalted chicken stock (such as Swanson)
  • 1/2 teaspoon dry mustard
  • 2/3 cup dry polenta
  • 1 ounce fresh Parmesan cheese, grated (about 1/4 cup)
  • 2 tablespoons chopped fresh oregano
  • 1/2 teaspoon salt, divided
  • 1 cup panko (Japanese breadcrumbs)
  • 1 teaspoon dried thyme
  • 1/2 teaspoon dried rubbed sage
  • 1/4 teaspoon celery seeds
  • 1/4 teaspoon ground red pepper
  • 2 tablespoons water
  • 1 large egg, lightly beaten
  • 2.25 ounces all-purpose flour (about 1/2 cup)
  • 4 (6-ounce) tilapia fillets
  • Cooking spray
  • 4 lemon wedges

Nutrition Information

  • calories 438
  • fat 7.5 g
  • satfat 2.8 g
  • monofat 1.9 g
  • polyfat 1 g
  • protein 47.6 g
  • carbohydrate 43 g
  • fiber 3.1 g
  • cholesterol 138 mg
  • iron 3.6 mg
  • sodium 640 mg
  • calcium 137 mg

How to Make It

  1. Preheat oven to 400°.

  2. Combine stock and mustard in a medium saucepan; bring to a boil. Gradually add polenta, stirring constantly with a whisk. Reduce heat to low, and cook 20 minutes, stirring frequently. Stir in Parmesan cheese, oregano, and 1/4 teaspoon salt.

  3. Place panko and next 4 ingredients (through pepper) in a large skillet; cook over medium heat 3 minutes or until toasted, stirring frequently. Place panko mixture in a shallow dish. Combine 2 tablespoons water and egg in a shallow dish. Place flour in a shallow dish. Sprinkle fish with remaining 1/4 teaspoon salt. Dredge fish in flour; dip in egg mixture. Place fish in panko mixture, turning to coat.

  4. Arrange fish on a baking sheet coated with cooking spray. Bake at 400° for 15 minutes or until done. Serve with lemon wedges and polenta.