Sunday, June 13, 2010

Grilled Tilapia with Smoked Paprika and Parmesan Polenta

Grilled Tilapia with Smoked Paprika and Parmesan Polenta
Cooking Light recipe

Smoked paprika, a staple spice in Spanish cuisine, adds a heady flavor to this simple dish. Creamy polenta complements the full-flavored fish.

Preparation Time: 30 minutes minutes
Yield: 4 servings (serving size: 1 fillet and 1 cup polenta)

4 cups fat-free milk
1 cup quick-cooking polenta
1/4 teaspoon salt
1/3 cup (1 1/2 ounces) grated Parmesan cheese

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.

CALORIES 422 (21% from fat); FAT 9.7g (sat 3g,mono 5.1g,poly 1.1g); IRON 1mg; CHOLESTEROL 73mg; CALCIUM 414mg; CARBOHYDRATE 34.2g; SODIUM 751mg; PROTEIN 39.9g; FIBER 4.1g

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