Broiled Tilapia with Bean, Potato and Olive Salad

Name: Broiled Tilapia with Bean, Potato and Olive Salad
Prep time: 15 min
Cook time: 30 min
Total time: 45 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

Servings: persons

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

1
Cook the brown rice according to the package instructions and keep warm.
2
Bring a large, covered pot of water to a boil.
3
Add the potatoes and simmer until they just become tender, 6 to 8 minutes.
4
Add the beans and peppers and continue to cook until potatoes are tender and beans are crisp-tender, 3 to 4 minutes more.
5
Drain and rinse in cold water, then shake dry.
6
Whisk together 2 tablespoons each of the oil and herbs, the lemon juice, mustard, olives, 1/4 teaspoon salt and some pepper.
7
Add the cooked vegetables and toss together.
8
Set aside.
9
Preheat the broiler, position an oven rack 4- to 6-inches from the broiler and line a baking sheet with foil.
10
Mix together the breadcrumbs, the remaining 1 tablespoon olive oil, the remaining 1 tablespoon of herbs and the paprika.
11
Arrange the fish fillets on the prepared baking sheet and sprinkle all over with 1/2 teaspoon of salt and some black pepper.
12
Broil the fish until it starts to turn opaque, 3 to 4 minutes.
13
Remove, sprinkle with the breadcrumb mixture and continue to broil until flaky and cooked through, 3 to 4 minutes.
14
(Be sure to keep an eye on the fish as the breadcrumbs can burn quickly.)
15
Divide the fish, bean-potato salad and rice among four dinner plates.
16
Serve with lemon wedges, berries and milk.

680

kcal

Calories

Fat

120

Carbs

Protein

Fat Carbs Protein

* Per serving · 4 servings · Values may vary.

Tips for the best results

Read through all the steps once before you start and measure out your ingredients first — it makes everything go more smoothly.
Taste as you go and adjust the seasoning before serving.
Avoid overcrowding the pan — cook in batches if needed for the best texture.
Let the dish rest for a few minutes before serving so the flavors settle.
Store leftovers in an airtight container in the fridge and enjoy within a few days.

Variations & substitutions

Feel free to swap in similar ingredients you already have on hand and adjust seasoning to taste.

No specific allergen information. Please check the ingredient list for possible allergens.

My Personal Notes

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How did you like this recipe?

This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 15 ingredients. The key ingredients include: 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, and more.

Yes, Broiled Tilapia with Bean, Potato and Olive Salad falls under the Seafood category and is a great choice for this type of meal.

Keep refrigerated in an airtight container and enjoy within 1–2 days for the best freshness. Best served cold — no reheating needed.

That's it — enjoy your meal!