Broiled Tilapia with Coconut Yogurt and Herbs

Courtesy of Cooking Light

Broiled Tilapia with Coconut Yogurt and Herbs

2 skinless tilapia, flounder, or catfish fillets (about 1 1/4 lb. total)
Dash of kosher salt
Olive oil or canola cooking spray
1 Tbsp plus 1 tsp plain coconut yogurt
2 tsp mayonnaise
1/2 tablespoon cooking sherry
1/2 tablespoon chopped fresh herbs, such as tarragon or dill (about 1 sprig)

Instructions
Season fish with salt and let stand 20 minutes. Pat dry with a paper towel. Grease a baking sheet, or line it with aluminum foil and spray with cooking spray. Place fish on sheet, folding the last 1 inch to 2 inches of the fillet under itself to make the fillet an even thickness. Preheat broiler to high. Combine yogurt, mayonnaise, sherry, and herbs, and stir until fully incorporated. Place fish under the broiler on the highest rack as close to the heat source as possible, ensuring fillets are spread evenly under the heating unit. Broil, rotating if necessary to brown evenly, until browned, 4 to 5 minutes. Remove from oven; spoon sauce over fillets, and spread as thick as possible. Return fish to oven for about 2 minutes. Fish is fully cooked when it flakes easily.

Makes 2 Servings (serving size: 1 fillet)
182 calories

Cauliflower Polenta

1/2 (10-oz.) pkg. fresh cauliflower florets
1 cup unsalted chicken or vegetable stock
1/2 cup water
1/8 teaspoon kosher salt
1/4 cup quick-cooking polenta
1 1/2 teaspoons unsalted butter or non-dairy buttery spread

Place cauliflower in the bowl of a food processor; pulse until finely chopped. Bring stock, 1/2 cup water, and salt to a boil in a saucepan over high heat. Slowly add polenta, stirring constantly with a whisk. Reduce heat and simmer 5 minutes. Add cauliflower; cook 5 minutes, stirring occasionally. Stir in butter.

Makes 2 servings (serving size: about 1 cup)
121 calories

Greek Tomato Salad

1 cup tomatoes
Dash of kosher salt
1/2 cup chopped English cucumber
1/4 cup thinly sliced shallot
1 tablespoon fresh oregano leaves
1 tablespoon olive oil
2 1/4 teaspoons white distilled vinegar
Dash of crushed red pepper

Combine cherry tomatoes and salt in a bowl. Let stand 5 minutes. Add cucumbers, shallots, oregano leaves, olive oil, vinegar, and crushed red pepper; toss.

Makes 2 servings (serving size: 3/4 cup)
109 calories