Broiled Tilapia with Bean, Potato and Olive Salad Recipe

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.

No additional tips available.

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

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.

Broiled Tilapia with Bean, Potato and Olive Salad

How did you like this recipe?

Frequently Asked Questions