4 cups fat-free milk
1 cup quick-cooking polenta
1/4 tsp salt
1/3 cup (1 1/2 ounces) grated parmesan cheese
1 1/2 tsp olive oil
1 tsp smoked paprika
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper
4 (6-ounce) tilapia fillets
To prepare polenta, bring milk to a boil in a medium saucepan; gradually add polenta, stirring constantly with a whisk. Reduce heat, and cook 5 minutes or until thick, stirring constantly; stir in 1/4 tsp salt. Remove from heat. Stir in cheese; cover and keep warm.
To prepare fish, heat a large nonstick grill pan over medium-high heat. Combine oil, paprika, garlic powder, 1/2 tsp salt, and pepper in a bowl, stirring well. Rub fish evenly with oil mixture. Coat pan with cooking spray. Add fish to pan; cook 4 minutes on each side or until fish flakes easily when tested with fork or until desired degree of doneness.
Yield: 4 servings (serving size: 1 fillet and 1 cup polenta)
Calories: 422 Fat: 9.7g Iron: 1mg Cholesterol: 73mg Calcium: 414mg Carbohydrate: 34.2g Sodium: 751mg Protein: 39.9g Fiber:4.1g