Broiled Tilapia with Bean, Potato and Olive Salad
Recipe courtesy of Food Network Kitchens
From Food Network Kitchens
The secret ingredient in this meal is the finely chopped olives which act like salt. A little goes a long way and adds tons of flavor and[ pop.]
- 2 cups frozen or dry brown rice
- 1/2 pound small new potatoes, cut into 1/4-inch rounds
- 1 pound mixed beans (yellow and green), trimmed and cut into 1-inch pieces
- 1 red bell pepper, cut into thin strips
- 3 tablespoons extra-virgin olive oil
- 3 tablespoons chopped fresh parsley and/or basil
- 2 tablespoons lemon juice (about 1 lemon), plus wedges for serving
- 1 teaspoon Dijon mustard
- 6 pitted kalamata olives, finely chopped
- Kosher salt and freshly ground black pepper
- 3 tablespoons whole wheat breadcrumbs
- 1/4 teaspoon paprika
- Four 6- to 7-ounce tilapia fillets
- 2 cups fresh berries, for serving
- Four 6-ounce glasses reduced-fat milk, for serving
Cook the brown rice according to the package instructions and keep warm.
Bring a large, covered pot of water to a boil. Add the potatoes and simmer until they just become tender, 6 to 8 minutes. Add the beans and peppers and continue to cook until potatoes are tender and beans are crisp-tender, 3 to 4 minutes more. Drain and rinse in cold water, then shake dry.
Preheat the broiler, position an oven rack 4- to 6-inches from the broiler and line a baking sheet with foil. Mix together the breadcrumbs, the remaining 1 tablespoon olive oil, the remaining 1 tablespoon of herbs and the paprika. Arrange the fish fillets on the prepared baking sheet and sprinkle all over with 1/2 teaspoon of salt and some black pepper. Broil the fish until it starts to turn opaque, 3 to 4 minutes. Remove, sprinkle with the breadcrumb mixture and continue to broil until flaky and cooked through, 3 to 4 minutes. (Be sure to keep an eye on the fish as the breadcrumbs can burn quickly.)
Divide the fish, bean-potato salad and rice among four dinner plates. Serve with lemon wedges, berries and milk.
Per serving: Calories 600; Fat 20 g (Saturated 5 g, 7.5 percent); Cholesterol 100 mg; Sodium 680 mg; Carbohydrate 62 g; Protein 48 g; Fiber 11 g; Sugar 17 g
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