Oven-Fried Tilapia with Cheesy Polenta

Oven-Fried Tilapia with Cheesy Polenta

Photo by


  • Prep Time

    minutes

  • Total Time

    minutes

  • Servings

    servings


Ingredients

  • 2⅔

    cups unsalted chicken stock (such as Swanson)

  • ½

    teaspoon dry mustard

  • cup dry polenta

  • 1

    ounce fresh Parmesan cheese, grated (about ¼ cup)

  • 2

    tablespoons chopped fresh oregano

  • ½

    teaspoon salt, divided

  • 1

    cup panko (Japanese breadcrumbs)

  • 1

    teaspoon dried thyme

  • ½

    teaspoon dried rubbed sage

  • ¼

    teaspoon celery seeds

  • ¼

    teaspoon ground red pepper

  • 2

    tablespoons water

  • 1

    large egg, lightly beaten

  • 2.25

    ounces all-purpose flour (about ½ cup)

  • 4

    (6-ounce) tilapia fillets

  • Cooking spray

  • 4

    lemon wedges

Directions

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.


Nutrition

Facebook Conversations