Broiled Tilapia with Bean, Potato and Olive Salad
- Level: Easy
- Yield: 4 servings
-
- Nutritional Analysis
- Per Serving
- Calories
- 600 calorie
- Total Fat
- 20 grams
- Saturated Fat
- 5 grams
- Cholesterol
- 100 milligrams
- Sodium
- 680 milligrams
- Carbohydrates
- 62 grams
- Dietary Fiber
- 11 grams
- Protein
- 48 grams
- Sugar
- 17 grams
- Total: 35 min
- Prep: 15 min
- Cook: 20 min
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
- 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.
- 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.
- 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.