A quick and easy meal is this Spicy Tilapia with Polenta Recipe. I find that store bought premixed seasonings can often have gluten in them, so I like to make my own seasonings. This recipe tastes like fish and cornbread!
Making my own seasonings allows me to always change things up and not be stuck with a big container of something I will only use a few times. You can use this spice recipe for any white meat fish. Then, serve this dish with rice or Polenta for a great meal! I’ve included the Recipe for Polenta below this Tilapia recipe.
Here is what WebMD has to say about Polenta:
Because polenta is made from dried, ground corn, it’s gluten-free. This means it’s safe for those with gluten intolerance or celiac disease.
Like other whole grains, corn kernels have three parts. These are the germ, hull, and endosperm. Whole grain cornmeal has all three parts, which means it has high nutritional value.
Corn contains antioxidants that help to lessen or prevent damage from free radicals. If free radicals accumulate in the body, they can further illness and aging.
Some of these antioxidants are phytonutrients – also known as phytochemicals. They may play a role in reducing the risk of chronic disease.
Enjoy this healthy meal!
Spicy Tilapia with Polenta Recipe below:
Tempting Tuesday's Recipe: Spicy Tilapia with Dairy & Gluten Free Polenta
A tasty weeknight meal
Servings: 6 servings
Calories: 168kcal
Ingredients
- 4-6 Tilapia Fillets thawed
- Onion Salt
- Garlic Powder
- Red Pepper Flakes
- Cajun Herb
- Black Pepper
- Paprika
Instructions
- Preheat oven to 350*
- In a small bowl, combine 1 tsp of each seasoning. Mix well so the flavors blend together.
- Set aside for later.
- Rinse Tilapia dry with paper towel.
- Place in baking dish.
- Lightly sprinkle the seasoning over each piece of tilapia. Flip and repeat on the other side.
- Bake for 14-17 minutes until the fish starts to flake.
- Serve with rice or polenta for a hearty meal.
Notes
Nutritional values are based on one serving
Nutrition
Calories: 168kcal | Carbohydrates: 1g | Protein: 34g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 85mg | Sodium: 482mg | Potassium: 543mg | Vitamin A: 475IU | Calcium: 17mg | Iron: 1.2mg
Dairy Free Gluten Free Polenta Recipe:
Tempting Tuesday's Recipe: Spicy Tilapia with Dairy & Gluten Free Polenta
A tasty weeknight meal
Servings: 4
Calories: 299kcal
Ingredients
- 2 cups Gluten Free Corn Grits Polenta
- 8 cups boiling water
- 3 Gluten Free Bouillon Cubes
- 1/2 tsp Salt
Instructions
- In Large Pot combine 6 cups of water, salt and bouillon cubes and bring to a boil.
- In a small saucepan bring 2 cups of water to boil and set aside.
- Add corn grits to large pot slowly.
- Stir completely and reduce heat to simmer.
- Stir frequently to make sure the mix does not stick to the bottom of the pot.
- If mixture seems thick, add water from small saucepan in 1/4 cup amounts.
- Stir well and let simmer.
- Repeat adding additional water as often as needed.
- Simmer for about 30 minutes.
- Remove from heat and pour in greased dish.
- Let sit for 10 minutes, slice and serve.
- If you are in a rush to eat you can serve it right from the pot but will be a looser consistency.
Notes
Nutritional values are based on one serving
Nutrition
Calories: 299kcal | Carbohydrates: 62g | Protein: 7g | Fat: 1g | Sodium: 826mg | Potassium: 106mg | Fiber: 1g | Vitamin A: 165IU | Calcium: 15mg | Iron: 0.8mg
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