Grilled Tilapia with Smoked Paprika and Parmesan Polenta

Gluten Free
Very Healthy
Health score
74%
Grilled Tilapia with Smoked Paprika and Parmesan Polenta
30 min.
4
416kcal

Suggestions


If you're looking for a dish that combines vibrant flavors with a healthy twist, look no further than this Grilled Tilapia with Smoked Paprika and Parmesan Polenta. Perfect for lunch or dinner, this recipe is not only gluten-free but also boasts a health score of 74, making it an exceptional choice for those who prioritize nutritious meals. With a ready time of just 30 minutes, you can easily whip up this delightful main course on any busy weeknight.

The star of this dish, tilapia, is renowned for its mild flavor and flaky texture, making it an ideal canvas for the smoky undertones of paprika and the savory richness of Parmesan. The polenta, cooked to creamy perfection in fat-free milk, delivers a comforting side that complements the grilled fish exquisitely. This meal is a delightful balance of protein, healthy fats, and wholesome carbs, ensuring that each serving of 416 calories offers a fulfilling dining experience.

Gather your family or friends and enjoy a meal that's not only appetizing but also a celebration of health-conscious cooking. Whether you're a seasoned chef or a novice in the kitchen, this recipe is straightforward enough to encourage culinary creativity. Let the light, zesty flavors of the smoked paprika transport you to sunny Mediterranean shores while you savor every bite of this incredible dish!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • cups milk fat-free
  • 0.5 teaspoon garlic powder 
  • 1.5 tablespoons olive oil 
  • 1.5 ounces parmesan cheese grated
  • cup quick-cooking polenta 
  • 0.3 teaspoon salt 
  • teaspoon paprika smoked
  • 24 ounce tilapia fillets 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • grill pan

Directions

  1. 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.
  2. Remove from heat. Stir in cheese; cover and keep warm.
  3. To prepare the fish, heat a large nonstick grill pan over medium-high heat.
  4. 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.
  5. 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.

Nutrition Facts

Calories416kcal
Protein46.26%
Fat27.35%
Carbs26.39%

Properties

Glycemic Index
37.56
Glycemic Load
11.77
Inflammation Score
-8
Nutrition Score
29.562608812571%

Flavonoids

Luteolin
0.01mg

Nutrients percent of daily need

Calories:415.93kcal
20.8%
Fat:12.78g
19.66%
Saturated Fat:3.73g
23.29%
Carbohydrates:27.74g
9.25%
Net Carbohydrates:25.6g
9.31%
Sugar:12.73g
14.14%
Cholesterol:101.65mg
33.88%
Sodium:521.59mg
22.68%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:48.63g
97.26%
Selenium:86.74µg
123.92%
Phosphorus:714.87mg
71.49%
Vitamin B12:4.25µg
70.87%
Vitamin D:8.02µg
53.47%
Manganese:0.98mg
48.94%
Calcium:446.05mg
44.61%
Vitamin B3:7.16mg
35.79%
Magnesium:135.17mg
33.79%
Potassium:1032.59mg
29.5%
Vitamin B2:0.5mg
29.18%
Vitamin B6:0.46mg
23.19%
Vitamin B1:0.32mg
21.51%
Vitamin B5:1.9mg
18.99%
Zinc:2.81mg
18.72%
Vitamin A:838.71IU
16.77%
Folate:53.29µg
13.32%
Vitamin E:1.78mg
11.88%
Iron:2.11mg
11.73%
Copper:0.22mg
10.95%
Fiber:2.15g
8.58%
Vitamin K:6.98µg
6.65%
Source:My Recipes