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Photo: Brian Woodcock; Styling: Cindy Barr  

Oven-Fried Tilapia with Cheesy Polenta

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

Cooking Light NOVEMBER 2013

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

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.

Nutritional Information

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
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Oven-Fried Tilapia with Cheesy Polenta recipe

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