Oven-Fried Tilapia with Cheesy Polenta

By kristentirrell

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

Step 1

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.