Contributed By: freemondon
cooking light
Smoked paprika, a staple spice in Spanish cuisine, adds a heady flavor to this simple dish. Creamy polenta complements the full-flavored fish. Total time: 30 minutes.
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 4
Nutrition Content: Good Source of Calcium
Low Fat
Meal Type: Entree
Ingredients
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
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.
Cook's Notes
4 servings (serving size: 1 fillet and 1 cup polenta)
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
Nutrition Information
Calories: 422
;
Total Fat: 9.7 g
;
Saturated Fat: 3 g
;
Polyunsaturated Fat: 1.1 g
;
Carbohydrates: 34.2 g
;
Protein: 39.9 g
;
Calcium: 414 mg
;
Sodium: 751 mg
;
Iron: 1 mg
;
Fiber: 4.1 g