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Baked Tilapia & Creamy Kale

with Fregola Sarda Pasta

Hands-Off Cooking
Easy Cleanup
  • Group Created with Sketch.
    40-50 mins
  • icon_serves Created with Sketch.
  • icon_cals Created with Sketch.
    Est. 580 calories Group 22 Created with Sketch.
    Nutrition Label
    Nutrition Label
    Nutrition Label
    Nutrition Label

In this Sardinian-inspired recipe, tilapia, kale, and fregola sarda come together in one baking dish, topped with a layer of breadcrumbs that crisps up deliciously in the oven.

Baked Tilapia & Creamy Kale with Fregola Sarda Pasta
  • 4 Tilapia Fillets
  • 1¼ cups Fregola Sarda Pasta
  • 2 cloves Garlic
  • 1 bunch Kale
  • 1 Lemon
  • 2 Tbsps Butter
  • ½ cup Heavy Cream
  • ⅓ cup Panko Breadcrumbs
  • ¼ tsp Crushed Red Pepper Flakes
  • 2 Tbsps Grated Pecorino Cheese
  • 1 Tbsp Weeknight Hero Spice Blend (Garlic Powder, Onion Powder, Smoked Paprika, & Whole Dried Parsley)

Tips from Home Chefs

About Blue Apron

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Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

Get This Recipe Delivered
Cook the pasta:
1 Cook the pasta:

Place an oven rack in the center of the oven, then preheat to 450°F. Heat a small pot of salted water to boiling on high. Once boiling, add the pasta and cook 9 to 11 minutes, or until slightly tender. Drain thoroughly and transfer to a large bowl.

2 Prepare the ingredients:

While the pasta cooks, wash and dry the fresh produce. Peel and finely chop the garlic; using the flat side of your knife, smash until it resembles a paste (or use a zester). Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest (or use a zester). Quarter and deseed the lemon. Remove and discard kale stems; roughly chop the leaves. Roughly chop the parsley leaves and stems.

Prepare the ingredients:
Finish the pasta:
3 Finish the pasta:

To the bowl of cooked pasta, add the garlic paste, heavy cream (shaking the bottle before opening), lemon zest, cheese, the juice of 2 lemon wedges, 2 tablespoons of olive oil, and as much of the crushed red pepper flakes as you'd like, depending on how spicy you'd like the dish to be. Season with salt and pepper. Stir to thoroughly combine. Stir in the kale until thoroughly combined. Transfer to a baking dish, making sure the kale is evenly distributed.

4 Assemble the dish:

Pat the tilapia fillets dry with paper towels. Season on both sides with salt, pepper, and the spice blend. Place the seasoned fillets directly on top of the dressed kale and pasta. Evenly divide the butter among the fillets. Tightly cover the baking dish with aluminum foil.

Assemble the dish:
Bake the dish:
5 Bake the dish:

Bake 10 to 12 minutes, or until the fish is mostly cooked through. Keeping the oven on, remove the dish from the oven. Carefully remove and discard the foil. Evenly top the fish with the breadcrumbs. Drizzle the breadcrumbs with olive oil and season with salt and pepper. Return to the oven and bake for 8 to 10 minutes, or until the breadcrumbs are lightly browned and the fish is cooked through. Remove from the oven.

6 Serve your dish:

Top the finished dish with the parsley and the juice of the remaining lemon wedges. Divide among 4 dishes. Enjoy!

Serve your dish: