Oven-Fried Tilapia with Cheesy Polenta

Bruce Weinstein and Mark Scarbrough, Cooking Light NOVEMBER 2013


2⅔cups unsalted chicken stock (such as Swanson)
½teaspoon dry mustard
cup dry polenta
1ounce fresh Parmesan cheese, grated (about ¼ cup)
2tablespoons chopped fresh oregano
½teaspoon salt, divided
1cup panko (Japanese breadcrumbs)
1teaspoon dried thyme
½teaspoon dried rubbed sage
¼teaspoon celery seeds
¼teaspoon ground red pepper
2tablespoons water
1large egg, lightly beaten
2.25ounces all-purpose flour (about ½ cup)
4(6-ounce) tilapia fillets
Cooking spray
4lemon wedges


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.

Source: MyRecipes.com