Grilled Tilapia with Smoked Paprika and Parmesan Polenta

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.

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.

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