Grilled Tilapia with Smoked Paprika and Parmesan Polenta
Recipe By :Marcia Smart
Serving Size : 4
Polenta:
4 cups fat-free milk
1 cup quick-cooking polenta
1/4 teaspoon salt
1 1/2 ounces grated Parmesan cheese -- (1/3 cup)
Fish:
1 1/2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 6-ounce tilapia fillets
Cooking spray
To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt. Remove from heat. Stir in cheese; cover and keep warm.
To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Nutritional Information
Calories:422 (21% from fat)
Fat:9.7g (sat 3g,mono 5.1g,poly 1.1g)
Protein:39.9g
Carbohydrate:34.2g
Fiber:4.1g
Cholesterol:73mg
Iron:1mg
Sodium:751mg
Calcium:414mg
Source:
"Cooking Light, JANUARY 2008"
Serving Ideas : Creamy polenta complements the full-flavored fish.
NOTES : 4 servings (serving size: 1 fillet and 1 cup polenta)
Recipe By :Marcia Smart
Serving Size : 4
Polenta:
4 cups fat-free milk
1 cup quick-cooking polenta
1/4 teaspoon salt
1 1/2 ounces grated Parmesan cheese -- (1/3 cup)
Fish:
1 1/2 tablespoons olive oil
1 teaspoon smoked paprika
1/2 teaspoon garlic powder
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 6-ounce tilapia fillets
Cooking spray
To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 teaspoon salt. Remove from heat. Stir in cheese; cover and keep warm.
To prepare the fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 teaspoon salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness.
Nutritional Information
Calories:422 (21% from fat)
Fat:9.7g (sat 3g,mono 5.1g,poly 1.1g)
Protein:39.9g
Carbohydrate:34.2g
Fiber:4.1g
Cholesterol:73mg
Iron:1mg
Sodium:751mg
Calcium:414mg
Source:
"Cooking Light, JANUARY 2008"
Serving Ideas : Creamy polenta complements the full-flavored fish.
NOTES : 4 servings (serving size: 1 fillet and 1 cup polenta)