Tandoori Tilapia

1 tablespoon jarred tandoori paste (look for it in the international section with Indian curry; if you can’t find tandoori, mild red curry paste is a second choice)
2 tablespoons fat-free plain yogurt
2 (about 4 ounces each) or 4 (about 2 ounces each) tilapia fillets
Olive oil spray
1 small lime, cut into wedges

By mixing it with yogurt, you cut some of the sodium and make a great simple marinade for fish, chicken, and many other meats.

In a small bowl, stir the tandoori paste and yogurt until well combined. Brush the fillets evenly on both sides with the mixture.
Set a medium nonstick skillet over high heat (if preparing 4 fillets, use a large skillet). When hot, lightly mist it with spray. Add the fish to the pan and cook for 1 to 2 minutes per side, or until it’s no longer translucent and flakes easily. Squeeze the lime wedges over the fillets and serve immediately.