Oven-Fried Tilapia With Cheesy Polenta Recipe

Name: Oven-Fried Tilapia With Cheesy Polenta
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
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

Servings: persons

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

1
Preheat oven to 400u00b0.
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 400u00b0 for 15 minutes or until done. Serve with lemon wedges and polenta.

528

kcal

Calories

Fat

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 17 ingredients. The key ingredients include: 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), and more.

Yes, Oven-Fried Tilapia With Cheesy Polenta falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Oven-Fried Tilapia With Cheesy Polenta

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