My whole family loves this: I've made it three times in the last month! I used a slightly heavier hand with the herbs to boost the flavor, but the fish and the polenta are delicious. This is a keeper!
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)
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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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