Ingredients
- * Polenta:
- * 4 cups fat-free milk
- * 1 cup quick-cooking polenta
- * 1/4 teaspoon salt
- * 1/3 cup (1 1/2 ounces) grated Parmesan cheese
- * Fish:
- * 1 1/2 tablespoons olive oil
- * 1 teaspoon smoked paprika
- * 1/2 teaspoon garlic powder
- * 1/2 teaspoon salt
- * 1/4 teaspoon freshly ground black pepper
- * 4 (6-ounce) tilapia fillets
- * Cooking spray
Preparation
Step 1
To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt. Remove from heat. Stir in cheese; cover and keep warm.
To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Kitchen Notes
The tilapia can be prepared either in a grill pan on the stove or over the coals on an outdoor grill.
Nutritional Information
Calories:
422 (21% from fat)
Fat:
9.7g (sat 3g,mono 5.1g,poly 1.1g)
Protein:
39.9g
Carbohydrate:
34.2g
Fiber:
4.1g
Cholesterol:
73mg
Iron:
1mg
Sodium:
751mg
Calcium:
414mg