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Almond-Crusted Honey Dijon Tilapia with Creamy Polenta

Crispy almond and Parmesan-crusted tilapia served over creamy Parmesan polenta with a bold honey Dijon mustard sauce. A restaurant-quality dinner ready in just 30 minutes.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 portions
Course: Dinner, Main Course
Cuisine: American
Calories: 529
Ingredients Equipment Method Notes

Ingredients
  

  • 4 tilapia filets (6 oz each) patted completely dry
  • salt and black pepper to taste
  • 2 tbsp all-purpose flour
  • 1 large egg
  • 2 tsp Dijon mustard for egg mixture
  • 1 tbsp honey for egg mixture
  • 1 tbsp water
  • 1 cup Honey Dijon Almonds finely ground in food processor
  • 0.5 cup Parmesan cheese shredded, for crust
  • 2.67 cups chicken broth or water with Better Than Bouillon
  • 0.5 tsp dry mustard for polenta
  • 0.67 cup dry polenta
  • 0.25 cup Parmesan cheese shredded, for polenta
  • 0.25 tsp dried oregano
  • 0.25 tsp salt for polenta
  • 1 tbsp heavy cream
  • 0.33 cup Dijon mustard for sauce
  • 1 tbsp Worcestershire sauce
  • 0.25 tsp dried thyme
  • 1 tbsp white wine vinegar
  • 2 tbsp honey for sauce

Equipment

  • Baking sheet
  • Food processor
  • Medium saucepan
  • Small saucepan
  • Shallow bowls or pie plates

Method
 

  1. Preheat your oven to 400 degrees F. Spray a baking sheet with nonstick cooking spray and set aside.
  2. Lay the tilapia filets on a clean work surface. Season both sides with salt and black pepper, then dust each side with 1 tablespoon of flour, turning to coat evenly.
  3. In a shallow bowl, whisk together the egg, 2 teaspoons Dijon mustard, 1 tablespoon honey, and water until smooth. In a separate shallow dish, combine the ground almonds and 1/2 cup shredded Parmesan.
  4. Dip each filet into the egg mixture, letting any excess drip off. Press firmly into the almond Parmesan mixture to coat all sides. Place on the baking sheet in a single layer.
  5. Bake at 400 degrees F for 12 to 14 minutes, until the crust is golden and the fish flakes easily with a fork.
  6. While the fish bakes, bring the chicken broth and dry mustard to a boil in a medium saucepan. Slowly whisk in the dry polenta, then reduce heat to low. Stir every couple of minutes for about 20 minutes until thickened. Stir in 1/4 cup Parmesan, oregano, salt, and cream. Keep warm on low heat.
  7. In a small saucepan, combine 1/3 cup Dijon mustard, Worcestershire sauce, thyme, and vinegar. Stir and heat over medium until warmed through.
  8. Serve each tilapia filet over a scoop of creamy polenta and drizzle generously with the honey mustard sauce.

Notes

If you do not have a food processor, finely chop the almonds with a sharp knife. Do not let the polenta sit too long before serving as it will harden as it cools. If it thickens too much, stir in a splash of warm broth to loosen. The polenta is optional but highly recommended for a complete meal.