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.
| Level: | Easy |
| Total: | 35 min |
| Prep: | 15 min |
| Cook: | 20 min |
| Yield: | 4 servings |
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
Instructions
- 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.
Nutrition Facts
| 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 |