Brown Rice with Grilled Fish

• ½ cup (100g) brown rice
• 1 tilapia fillet
• Mixed vegetables
• ½ onion and 1 tomato
• 1 teaspoon olive oil

Brown rice with grilled tilapia and vegetables: a balanced lunch.

Method

1. Cook the brown rice in plenty of water for 25 to 30 minutes until tender, then drain.
2. Season and grill the fish for 4 to 5 minutes on each side.
3. Cook the onion, tomato and vegetables in the oil for 5 minutes.
4. Serve together.

Tips

• Brown rice takes longer to cook than white rice but has more fibre.