Tilapia with Mashed Potatoes and Steamed Green Beans

Ingredients

• Tilapia fillet 5 oz
• Potatoes 1 medium (150g)
• Low-fat milk 1/4 cup
• Green beans 1 cup
• Butter 1 tsp

Method

1. Prepare the potatoes. Peel the potato and cut it into roughly equal-sized chunks to ensure even cooking. Place the potato pieces into a pot and cover with cold water.
   Tip: Starting potatoes in cold water helps them cook evenly and prevents the outside from becoming mushy.
2. Cook the potatoes. Bring the pot of water with potatoes to a boil over high heat. Once boiling, reduce heat to medium and simmer for about 15 minutes, or until the potatoes are tender when pierced with a fork.
   Tip: Check tenderness by poking a piece with a fork; it should slide in easily.
3. Steam the green beans. While potatoes cook, place trimmed green beans in a steamer basket over boiling water. Cover and steam for 5-7 minutes until they are bright green and tender-crisp.
   Tip: Avoid overcooking green beans to retain their vibrant color and crunch.
4. Cook the tilapia. Heat a non-stick skillet over medium heat. Lightly season the tilapia fillet with salt and pepper. Add a small amount of oil or cooking spray to the pan, then place the fillet skin-side down (if it has skin). Cook for about 3-4 minutes on each side until the fish is opaque and flakes easily with a fork.
   Tip: Use a spatula to gently flip the fillet to avoid breaking it.
5. Mash the potatoes. Drain the cooked potatoes well and return them to the pot. Add the butter and warmed low-fat milk. Mash until smooth and creamy. Season with salt and pepper to taste.
   Tip: Warm the milk before adding to keep the potatoes hot and absorb better.
6. Plate and serve. Arrange the mashed potatoes on a plate, place the cooked tilapia fillet beside it, and add the steamed green beans. Serve immediately while warm.
   Tip: Garnish with a sprinkle of fresh herbs like parsley if desired.

Pro tips

• To prevent the tilapia from sticking, make sure the pan is hot before adding the fish.
• Use a fork or potato masher to mash potatoes for a smoother texture; avoid over-mashing to keep some fluffiness.