Description

Crispy almond-crusted tilapia served over creamy parmesan polenta with a tangy honey Dijon sauce—a fast, elegant weeknight dinner with balanced textures and flavors.

Ingredients

Tilapia:

4 (6-oz) tilapia filets, patted dry

Salt and pepper

2 tbsp flour

1 egg

2 tsp Dijon mustard

1 tbsp honey

1 tbsp water

1 cup Honey Dijon almonds, finely ground

1/2 cup shredded parmesan cheese

Polenta:

2 2/3 cups chicken broth

1/2 tsp dry mustard

2/3 cup dry polenta

1/4 cup shredded parmesan

1/4 tsp oregano

1/4 tsp salt

1 tbsp cream

Honey Mustard Sauce:

1/3 cup Dijon mustard

1 tbsp Worcestershire sauce

1/4 tsp dried thyme

1 tbsp vinegar

2 tbsp honey

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Instructions

Preheat oven to 400°F. Season tilapia with salt and pepper and dust both sides with flour.
In a shallow dish, whisk egg, Dijon, honey, and water.
Pulse Honey Dijon almonds in a food processor until fine; add parmesan and pulse again. Transfer to a shallow dish.
Dip each filet into the egg mixture, then into the almond mixture, pressing to coat. Place on a greased baking sheet.
Bake 12–14 minutes, until browned and easily flaked.
For the polenta, bring broth and dry mustard to a boil. Slowly whisk in polenta, reduce heat, and cook about 20 minutes, whisking occasionally until thickened. Stir in parmesan, oregano, salt, and cream.
For the sauce, combine Dijon, Worcestershire, thyme, vinegar, and honey in a small saucepan. Heat over medium until warmed through.
Serve tilapia over creamy polenta and drizzle with honey mustard sauce.

Notes

Swap tilapia for cod or halibut.

Add cayenne to the almond mixture for spice.

Sautéed spinach or roasted vegetables pair well.

Use instant polenta for a faster option.

Nutrition

Serving Size: 1 serving
Calories: 520
Sugar: 10g
Sodium: 880mg
Fat: 30g
Saturated Fat: 7g
Unsaturated Fat: 21g
Trans Fat: 0g
Carbohydrates: 32g
Fiber: 3g
Protein: 38g
Cholesterol: 130mg