Oven-Fried Tilapia with Cheesy Polenta

Oven-Fried Tilapia with Cheesy Polenta Recipe
Photo: Brian Woodcock; Styling: Cindy Barr

 

Oven-Fried Tilapia with Cheesy Polenta is an easy dinner combination and delicious way to incorporate fish into your weekly menu rotation.

Yield:

Serves 4 (serving size: 1 fillet and about 1/2 cup polenta)

Recipe from

Nutritional 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

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

Preparation

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.

Note:

Bruce Weinstein and Mark Scarbrough,

November 2013
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