Broiled Tilapia with Bean, Potato and Olive Salad

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.
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  • Level: Easy
  • Total: 35 min
  • Prep: 15 min
  • Cook: 20 min
  • Yield: 4 servings
  • Nutrition Info
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Ingredients

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

Directions

  1. Cook the brown rice according to the package instructions and keep warm.
  2. 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.
  3. Whisk together 2 tablespoons each of the oil and herbs, the lemon juice, mustard, olives, 1/4 teaspoon salt and some pepper. Add the cooked vegetables and toss together. Set aside.
  4. 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.)
  5. Divide the fish, bean-potato salad and rice among four dinner plates. Serve with lemon wedges, berries and milk.

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