How to fill data in UItableview in popover from UIViewcontroller?

I think this is an easy question. I've looked at other solutions but they to miss a key step for me.

IOS: fill a popover with a tableview

How to shove an array of values into an empty table in a popup?

The data is loaded properly and returned in my variable listOfFiles and the popover successfully launches with an empty table.

Now I'm missing the concept of how to get a reference to the UITableview? in my popover to populate it with data from a plist?

Do I need to add UITableViewDataSource, UITableViewDelegate to my UIViewController?

     //MARK:buttons to save and load defaults
      @IBAction func loadState(sender: UIButton) {

        if(dbg){println("loaded State")}

        //get list of plist files
        var listOfFiles: [String] = getSavedState()

        if(dbg){
          for index in listOfFiles {
            println("file name is \(index)")
          }
        }

//how to shove the data into the table??


        //MARK:idPopupFileTable
        let popoverVC = storyboard?.instantiateViewControllerWithIdentifier("idPopupFileTable") as UIViewController
        popoverVC.modalPresentationStyle = .Popover
        popoverVC.preferredContentSize = CGSizeMake(300, 200)

        if let popoverController = popoverVC.popoverPresentationController {
          popoverController.sourceView = sender
          popoverController.sourceRect = sender.bounds
          popoverController.permittedArrowDirections = .Any
          popoverController.delegate = self
        }
        presentViewController(popoverVC, animated: true, completion: nil)

      }

I've tried many ways but can't seem to get an IBOutlet from the popoverVC to the table. I can set up referencing outlets as seen below but cannot seem to create IBOutlet.

Here is what the popoverVC looks like on the Storyboard, there is no direct segue connection to the mainVC.