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

1. Cook the brown rice according to the package instructions and keep warm.
2. 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.
3. 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.
4. 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.)
5. Divide the fish, bean-potato salad and rice among four dinner plates. Serve with lemon wedges, berries and milk.