Maybe my palate isn't advanced enough for this dish, but I did not care for the coating on the dish. I'm not sure if it was the sage or the celery seed, but it just didn't sit well with me. As for the polenta, I would have cut the oregano in half, but still found them to be pretty good. The two together is just strange. I probably will not make this again, but if I did I would cut the oregano down to two teaspoons and find a different breading for the fish.
Oven-Fried Tilapia with Cheesy Polenta
Photo: Brian Woodcock; Styling: Cindy Barr
More From Cooking Light
Amount per serving
- Calories: 438
- Fat: 7.5g
- Saturated fat: 2.8g
- Monounsaturated fat: 1.9g
- Polyunsaturated fat: 1g
- Protein: 47.6g
- Carbohydrate: 43g
- Fiber: 3.1g
- Cholesterol: 138mg
- Iron: 3.6mg
- Sodium: 640mg
- Calcium: 137mg
- 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
- 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.
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