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5.0 from 3 votes

Almond-Crusted Honey Dijon Tilapia with Creamy Polenta

Almond-encrusted tilapia on a bed of polenta and a killer Honey-Dijon sauce. What's not to love about this quick and easy dinner? 

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4 Servings
Calories: 529 kcal
Course: Main Course
Cuisine: American

Ingredients

For the tilapia:
  • 4 oz tilapia filets patted dry
  • salt and pepper
  • 2 tablespoons flour
  • 1 egg
  • 2 teaspoons Dijon mustard
  • 1 tablespoon honey
  • 1 tablespoon water
  • 1 cup Blue Diamond Honey Dijon Almonds
  • 1/2 cup Parmesan Cheese shredded
For the polenta:
  • 2 & 2/3 cups chicken broth *
  • 1/2 teaspoon dry mustard
  • 2/3 cup dry polenta
  • 1/4 cup parmesan shredded
  • 1/4 teaspoon oregano
  • 1/4 teaspoon salt
  • 1 tablespoon cream
For the Honey Mustard sauce:
  • 1/3 cup Dijon mustard
  • 1 tablespoon Worcestershire sauce 
  • 1/4 teaspoon dried thyme
  • 1 tablespoon vinegar
  • 2 tablespoons honey

Instructions

    Cup of Yum
  1. Preheat your oven to 400 degrees F.
  2. Lay out the tilapia on a dry work surface, and sprinkle with salt and pepper. Sprinkle with 1 tablespoon flour, then flip them over and repeat with more salt and pepper and the last tablespoon of flour.
  3. In a shallow plate or pie plate, combine 1 egg, 2 teaspoons dijon, 1 tablespoon honey, and 1 tablespoon water. Whisk well.
  4. In a food processor, add 1 cup Honey Dijon Almonds. Pulse until ground, see photos. Add the 1/ cup grated parmesan cheese and pulse to combine with the nuts. Add the nut mixture to another pie plate or shallow dish.
  5. Dip each filet into the egg mixture. Then dip it in the nut mixture, pressing gently. Make sure all of the fish gets coated.
  6. Coat a baking sheet with nonstick spray and place the fish on it in a single layer. Bake at 400 for 12-14 minutes or until browning on top and the fish flakes with a fork.
  7. Meanwhile, in a medium saucepan bring 2 and 2/3 cup chicken broth and 1/2 teaspoon dry mustard to a boil. Slowly whisk in the polenta. Turn the heat down to low.
  8. Whisk every couple minutes for about 20 minutes, or until the polenta has started to thicken. Add the parmesan, oregano, 1/4 teaspoon salt, and cream. Don't let your polenta sit too long before serving, because it will start to harden as it cools. If the tilapia isn't ready, leave the burner on low and stir every couple minutes.
  9. While the polenta cooks, add 1/3 cup dijon, Worcestershire, thyme, and vinegar to a small sauce pan. Stir together and cook until hot.
  10. Serve the tilapia over the polenta, and drizzle the sauce over the top.

Notes

  • * I used water and Better Than Bouillon.
  • You can always just use a knife to chop the almonds finely if you don't have a food processor.

Nutrition Information

Serving 1filet Calories 529kcal (26%) Carbohydrates 56g (19%) Protein 19g (38%) Fat 26g (40%) Saturated Fat 6g (30%) Polyunsaturated Fat 5g Monounsaturated Fat 13g Trans Fat 1g Cholesterol 59mg (20%) Potassium 502mg (14%) Fiber 5g (20%) Sugar 20g (40%) Vitamin A 329IU (7%) Vitamin C 12mg (13%) Calcium 345mg (35%) Iron 3mg (17%)

Nutrition Facts

Serving: 4Servings

Amount Per Serving

Calories 529

% Daily Value*

Serving 1filet
Calories 529kcal 26%
Carbohydrates 56g 19%
Protein 19g 38%
Fat 26g 40%
Saturated Fat 6g 30%
Polyunsaturated Fat 5g 29%
Monounsaturated Fat 13g 65%
Trans Fat 1g 50%
Cholesterol 59mg 20%
Potassium 502mg 11%
Fiber 5g 20%
Sugar 20g 40%
Vitamin A 329IU 7%
Vitamin C 12mg 13%
Calcium 345mg 35%
Iron 3mg 17%

* Percent Daily Values are based on a 2,000 calorie diet.