Grilled Tilapia with Smoked Paprika and Parmesan Polenta

By nichc

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
• 1/2 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 (6-ounce) tilapia fillets
• Cooking spray

Details

Servings 4
Preparation time 10mins
Cooking time 40mins
Adapted from cookinglight.com

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.

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