Pan-Grilled Catfish with Tomato-Chipotle Salsa over Polenta

Polenta is made from finely ground yellow cornmeal. We make this side dish with low-fat milk and chicken broth to keep it light.

PREP: 30 minutes GRILL: 20 minutes

MAKES: 4 main-dish servings

4 large plum tomatoes (about 1 pound total),
each cut lengthwise in half

1 small red onion, cut crosswise into
½ -inch-thick slices

nonstick cooking spray

4 catfish fillets (6 ounces each)

teaspoon chipotle chile powder

teaspoon salt

3 cups low-fat (1%) milk

1 can (14 to 14 ½ ounces) reduced-sodium

chicken broth (1 cups)

cup instant polenta

1 cup fresh corn kernels (from 2 ears corn)

or 1 cup frozen (thawed) corn kernels

2 teaspoons fresh lime juice

1. Preheat large ridged grill pan over medium-high heat. On sheet of waxed paper, place tomato halves and onion slices. Spray on both sides with cooking spray, place on grill pan, and cook until lightly browned and softened, 10 minutes, turning once. Transfer to cutting board.

2. While tomatoes and onion are cooking, place catfish fillets on same waxed paper. Sprinkle with ½ teaspoon chipotle chile powder and ¼ teaspoon salt to season both sides, then spray both sides with cooking spray.

3. Place catfish on grill pan; cook just until it turns opaque throughout, 7 to 8 minutes, turning over once.

4. Meanwhile, prepare polenta: In 3-quart saucepan, combine milk, broth, and ¼ teaspoon salt; cover and heat to boiling over high heat. Remove cover; slowly whisk in polenta and cook, stirring, until mixture begins to thicken. Reduce heat to low; cover and simmer 5 minutes, stirring occasionally. Stir in corn. Remove from heat.

5. Coarsely chop grilled tomatoes and onion; transfer, with any juices, to medium bowl. Stir in lime juice and remaining ¼ teaspoon chipotle chile powder and ¼ teaspoon salt. Makes about 1 cups.

6. To serve, divide polenta among 4 dinner plates; top with grilled catfish and tomato-chipotle salsa.

EACH SERVING: About 480 calories, 38g protein, 46g carbohydrate, 16g total fat (4g saturated), 87mg cholesterol, 980mg sodium