Grilled Tilapia with Smoked Paprika and Parmesan Polenta

from Cooking Light:


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


Ingredients

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


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

Preparation

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.

Kitchen Notes

The tilapia can be prepared either in a grill pan on the stove or over the coals on an outdoor grill.


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