Fried tilapia with bean, potato and olive salad

Ingredients:

• 4 tilapia fillets weighing 180-200 g each.
• 2 cups frozen or dry brown rice
• 220 g small new potatoes, cut into 0.5 cm thick circles.
• 450g mixed yellow and green beans, trimmed and cut into 2.5cm pieces.
• 1 red bell pepper, thinly sliced
• 3 tablespoons extra-virgin olive oil
• 3 tbsp chopped fresh parsley and/or basil
• 2 tbsp lemon juice (about 1 lemon) + wedges for serving
• 1 teaspoon Dijon mustard
• 6 Kalamata olives, finely chopped
• 3 tablespoons whole grain breadcrumbs
• 1/4 tsp paprika
• 2 cups fresh berries, for serving
• 4 cups low-fat milk, for serving

Preparation:

1. Cook brown rice according to package directions and keep warm.
2. Bring a large pot of water to a boil. Add the potatoes and cook until slightly tender, 6-8 minutes. Add the beans and peppers and continue cooking until the potatoes are tender and the beans are crisp-tender, another 3-4 minutes. Drain and rinse the vegetables under cold water, then shake off any excess water.
3. In a bowl, combine 2 tablespoons each of olive oil and herbs, lemon juice, mustard, olives, 1/4 teaspoon of salt, and a pinch of black pepper. Add the cooked vegetables and stir. Set aside.
4. Preheat the oven to broil, position the rack 10-15 cm from the heating element, and line a baking sheet with foil. In a bowl, combine the breadcrumbs, the remaining 1 tablespoon of olive oil, the remaining 1 tablespoon of herbs, and the paprika.
5. Place the fish fillets on the prepared baking sheet and sprinkle with salt and black pepper. Grill the fish until white and opaque, 3-4 minutes. Remove, sprinkle with the breadcrumb mixture, and continue grilling until cooked through, another 3-4 minutes. Be sure to keep an eye on the fish, as the breadcrumbs can burn quickly.
6. Divide the fish, potato salad, and rice among four dinner plates. Serve with lemon wedges, berries, and milk.