Tilapia Fillet Dinner

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  1. Mix mustard, oil, and hot sauce in marinating bowl
  2. Add fillets and cover fillets with mixture.
  3. Marinate in fridge for at least 1 hour.
  4. Make rice by boiling 4 cups water, adding rice, returning to boil, and turning rice to low and simmering for 20 minutes, covered.
  5. Steam veggies.
  6. Preheat frying pan on medium-high and coat with olive oil spray.
  7. Gently place fillets in pan and cook approximately 4 minutes. Then, fl ip and cook 4 minutes on the other side.
  8. Fish should be slightly flaky.
  9. Sprinkle salt over veggies.
  10. Place rice on plate, top with vegetables, and serve with fish to the side.