Rating: 3 stars
10 Ratings
  • 1 star values: 1
  • 2 star values: 2
  • 3 star values: 2
  • 4 star values: 4
  • 5 star values: 1

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

Bruce Weinstein and Mark Scarbrough
Recipe by Cooking Light November 2013

Gallery

Brian Woodcock; Styling: Cindy Barr

Recipe Summary

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

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat oven to 400°.

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  • 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.

  • 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.

  • 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.

Nutrition Facts

438 calories; fat 7.5g; saturated fat 2.8g; mono fat 1.9g; poly fat 1g; protein 47.6g; carbohydrates 43g; fiber 3.1g; cholesterol 138mg; iron 3.6mg; sodium 640mg; calcium 137mg.
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