BROILED TILAPIA WITH BEAN, POTATO AND OLIVE SALAD

Broiled Tilapia with Bean, Potato and Olive Salad image

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.

Provided by Food Network Kitchen

Time 35m

Yield 4 servings

Number Of Ingredients 15

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

Steps:

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, Fat 20 grams, SaturatedFat 5 grams, Cholesterol 100 milligrams, Sodium 680 milligrams, Carbohydrate 62 grams, Fiber 11 grams, Protein 48 grams, Sugar 17 grams