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Cornmeal-baked tilapia with sweet potato

Lightly coated white fish with sweet potato wedges and yoghurt slaw.

By The foodose editorial team. Nutrition calculated from USDA FoodData Central. Checked on paper on 12 September 2026; not yet cooked in a test kitchen or photographed, so the times and yield are estimates. How we develop our recipes
What still needs a real kitchen
  • Confirm the coating sticks without flour
  • Confirm the fish and wedges finish together
  • Photograph the finished plate
Time
About 45 min
estimated
Serves
2
see below
Energy
420 kcal
per serving
Protein
38 g
per serving
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Not yet photographed. The panel names the dish’s main ingredients rather than showing a picture we have not taken.

Ingredients for 2 servings

2 servings

Check off ingredients as you go.

Contains eggs, fish, milk. Check the labels on packaged ingredients:

  • polenta. Maize is not a gluten cereal, but some polenta is milled alongside wheat; check the packet if you avoid gluten.

Cooking steps

  1. Heat the oven to 200°C / 400°F (180°C fan). Toss the sweet potato wedges with half the oil on a tray and roast for 15 minutes.

  2. Dip each tilapia fillet in the beaten egg, let the excess run off, then press it into the polenta to coat both sides.

  3. Put the fish on the tray with the wedges, brush with the rest of the oil and bake for 12 to 15 minutes, until the coating is set firm and the fish flakes.

    Cooked when: 63°C / 145°F in the fish, and the coating set firm. A food thermometer is the reliable way to tell.

  4. Mix the shredded cabbage with the yoghurt and serve alongside.

The useful detail

Calculate coating from the amount actually used, not the full dipping bowl. The figures here count all 30 g of polenta and the whole egg, which is a slight overestimate: some of both stays in the bowl.

Make it work for you

One serving is One fillet with half the wedges and slaw. You can switch to a smaller portion in the ingredients above; it is three quarters of this, and it contains correspondingly less energy and protein. It is an option, not a goal.

  • Cod instead of tilapia

    Thicker flakes; it may need a few minutes longer.

    Per serving: about 20 kcal less, about 3 g less protein, about 1 g less fat.

  • Potato wedges instead of sweet potato

    Crisper edges and less sweetness.

    Per serving: about 10 kcal less, about 1 g more protein, about the same fat.

  • 2% Greek yoghurt in the slaw

    Thicker, so the slaw holds together rather than running.

    Per serving: about 5 kcal more, about 2 g more protein, about the same fat.

Estimated nutrition

Per standard serving, calculated from the ingredients above. Nutrition changes with substitutions, brands and how much oil stays in the pan.

A baked version of a fried plate: the coating is a spoonful of polenta rather than batter, and all the oil used is counted.

Nutrition per serving
Energy420 kcal
Protein38 g
Fat11 g
of which saturates3 g
Carbohydrate44 g
of which sugars11 g
Fibre6 g
Sodium230 mg
Show calculation notes

Each ingredient’s weight is multiplied by its USDA FoodData Central values per 100 g. The whole recipe is added up and divided by 2. Raw weights are used for meat, fish and vegetables; beans and lentils are drained weights. All of the oil is counted as eaten. Added salt is not included; sodium from stock, bread, cheese and tinned food is.

Calculation, whole recipe
IngredientWeight usedSourceEnergyProtein
sweet potatoes250 gFDC 168482Sweet potato, raw, unprepared (Includes foods for USDA's Food Distribution Program)215 kcal3.9 g
rapeseed or other neutral oil9 gFDC 172336Oil, canola81 kcal0.0 g
eggs56 gFDC 171287Egg, whole, raw, fresh80 kcal7.0 g
polenta30 gFDC 168867Cornmeal, degermed, enriched, yellowCalculated with FoodData Central's degermed yellow cornmeal record; polenta is the same ground maize.111 kcal2.1 g
tilapia280 gFDC 175176Fish, tilapia, raw269 kcal56.2 g
cabbage100 gFDC 169975Cabbage, raw25 kcal1.3 g
plain yoghurt100 gFDC 170886Yogurt, plain, low fat63 kcal5.3 g
Whole recipeDivided by 2844 kcal75.8 g

Per serving the energy is rounded to the nearest 5 kcal, grams to the nearest whole gram and sodium to the nearest 10 mg. Calculation method 1.0, September 2026. How the calculation works.

Storage and reheating

In the fridge
Cool, cover and refrigerate within 2 hours of cooking. Eat within 3 to 4 days. The coating softens in the fridge; a hot oven brings some of it back.
In the freezer
The FDA chart gives cooked fish 4 to 6 months in the freezer for best quality.
Reheating
Reheat until it reaches 74°C / 165°F, steaming hot throughout.

Checked against US Food and Drug Administration, Refrigerator and Freezer Storage Chart, USDA Food Safety and Inspection Service, Leftovers and Food Safety, FoodSafety.gov, Safe Minimum Internal Temperatures and FoodSafety.gov, Cold Food Storage Chart. UK guidance from the Food Standards Agency is shorter, at two days for most leftovers.

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