Oven-Fried Tilapia with Cheesy Polenta

Name: Oven-Fried Tilapia with Cheesy Polenta
Prep time: 45 min
Cook time: 45 min
Total time: 45 min
Yield: 4
Cuisine: Global
Ingredients: 0 teaspoons celery seeds; 631 milliliters unsalted chicken stock (such as Swanson); 1 teaspoons dried rubbed sage; 1 teaspoon dried thyme; 1 teaspoons dry mustard; 1 large egg, lightly beaten; 118 milliliters 2.25 ounces all-purpose flour (about; 0 teaspoons ground red pepper; 4 lemon wedges; 2 Tbsps chopped fresh oregano; 237 milliliters panko (Japanese breadcrumbs); 59 milliliters ounce fresh Parmesan cheese, grated (about; 158 milliliters dry polenta; 1 teaspoons salt, divided; 680 grams tilapia fillets; 2 Tbsps water

You can never have too many main course recipes, so give Oven-Fried Tilapia with Cheesy Polentan a try. This pescatarian recipe serves 4. One portion of this dish contains roughly 49g of protein, 9g of fat, and a total of 515 calories. If you have mustard, chicken stock, parmesan cheese, and a few other ingredients on hand, you can make it. To use up the panko you could follow this main course with the Panko Crusted Brownie Pie as a dessert. From preparation to the plate, this recipe takes approximately 45 minutes.

Instructions

Preheat oven to 40

Equipment you will use

Oven

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.

Ingredients you will need

Parmesan

Mustard

Oregano

Polenta

Stock

Salt

Equipment you will use

Sauce Pan

Whisk

Place panko and next 4 ingredients (through pepper) in a large skillet; cook over medium heat 3 minutes or until toasted, stirring frequently.

Ingredients you will need

Pepper

Panko

Equipment you will use

Frying Pan

Place panko mixture in a shallow dish.

Ingredients you will need

Panko

Combine 2 tablespoons water and egg in a shallow dish.

Ingredients you will need

Water

Egg

Place flour in a shallow dish.

Ingredients you will need

All Purpose Flour

Sprinkle fish with remaining 1/4 teaspoon salt. Dredge fish in flour; dip in egg mixture.

Ingredients you will need

All Purpose Flour

Fish

Salt

Dip

Egg

Place fish in panko mixture, turning to coat.

Ingredients you will need

Panko

Fish

Arrange fish on a baking sheet coated with cooking spray.

Ingredients you will need

Cooking Spray

Fish

Equipment you will use

Baking Sheet

Bake at 400 for 15 minutes or until done.

Equipment you will use

Oven

Serve with lemon wedges and polenta.

Ingredients you will need

Lemon Wedge

Polenta

Equipment

Ingredients

Servings:

0teaspoons

celery seeds 631milliliters

unsalted chicken stock (such as Swanson)1teaspoons

dried rubbed sage 1teaspoon

dried thyme 1teaspoons

dry mustard 1large

egg, lightly beaten 118milliliters

2.25 ounces all-purpose flour (about 0teaspoons

ground red pepper 4

lemon wedges 2Tbsps

chopped fresh oregano 237milliliters

panko (Japanese breadcrumbs)59milliliters

ounce fresh Parmesan cheese, grated (about 158milliliters

dry polenta 1teaspoons

salt, divided 680grams

tilapia fillets 2Tbsps

water

Recommended wine: Pinot Grigio, Gruener Veltliner, Pinot Noir, Sparkling Wine

Tilapian on the menu? Try pairing with Pinot Grigio, Gruener Veltliner, and Pinot Noir. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. One wine you could try is Menage a Trois Limelight Pinot Grigio. It has 4.5 out of 5 stars and a bottle costs about 11 dollars.