Baked Tilapia & Creamy Kale with Fregola Sarda Pasta

Baked Tilapia & Creamy Kale

with Fregola Sarda Pasta

40 MIN
4 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.
Carb Conscious
This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.
Mediterranean Diet
Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.
600 Calories or Less
These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
Wellness Grain
These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.
Pescatarian
These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.
30g Of Protein
These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Keto Friendly
These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).
45g Of Protein
These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.
Nutritionist's Pick
These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.
Wheat Free
To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

From the Test Kitchen

In this Sardinian-inspired recipe, mild tilapia (seasoned with classic spices), kale, and fregola sarda come together in one baking dish. For a golden brown crust, we’re adding a layer of panko breadcrumbs in the last few minutes of baking.
CLICK FOR RECIPE CARD

See Plans
  • Nutrition
    PER SERVING
  • Calories
    670 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
Baked Tilapia & Creamy Kale with Fregola Sarda Pasta
Title
  • 4 Tilapia Fillets
  • 1¼ cups Fregola Sarda Pasta
  • ¼ cup Grated Romano Cheese
  • 2 cloves Garlic
  • 1 Lemon
  • 1 bunch Kale
  • 2 Tbsps Butter
  • ¼ cup Cream
  • ¼ cup Panko Breadcrumbs
  • ¼ tsp Crushed Red Pepper Flakes
  • 2 Tbsps Mascarpone Cheese
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • ¼ cup Labneh Cheese
time-saving
tips & techniques
Cook the pasta
1 Cook the pasta

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling  on high. Place the pasta in a strainer. Thoroughly rinse under water to remove any excess starch. Once boiling, add the rinsed pasta to the pot. Cook 7 to 8 minutes, or until tender. Drain thoroughly.

Prepare the ingredients
2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves.Peel 2 cloves of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Zest the lemon to get 2 teaspoons (or use the small side of a box grater). Quarter and deseed the lemon. In a large bowl, combine the garlic paste and lemon zest

Cook the kale
3 Cook the kale

In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly wilted. Add 1/2 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 3 to 4 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat.

Dress the pasta & kale
4 Dress the pasta & kale

To the bowl of prepared garlic and lemon zest, add the mascarpone, labneh, cream, romano, the juice of 2 lemon wedges, 2 tablespoons of olive oil, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Whisk to thoroughly combine. Add the cooked pasta and cooked kale; season with salt  and pepper. Stir to thoroughly combine. Transfer to a baking dish (making sure the kale is evenly  distributed).

Prepare the fish
5 Prepare the fish

Pat the fish dry with paper towels; season on both sides with salt, pepper, and the spice blend. Cut the butter into 4 equal-sized pieces. Place the seasoned fish on top of the dressed pasta and kale. Top each piece with 1 piece of the butter. Cover the baking dish with foil.

Bake & serve your dish
6 Bake & serve your dish

Bake the prepared fish and pasta 7 minutes. Leaving the oven on, remove from the oven. Carefully remove the foil. Evenly top with the breadcrumbs. Drizzle with olive oil; season with salt and pepper. Return to the oven. Bake 8 to 10 minutes, or until the breadcrumbs are lightly browned and the fish is cooked through.* Remove from the oven. Let stand at least 2 minutes before serving. Serve the baked fish and pasta topped with the juice of the remaining lemon wedges. Enjoy!

*An instant-read thermometer should register 145°F.

Tips from Home Chefs

Cook the pasta
1 Cook the pasta

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling  on high. Place the pasta in a strainer. Thoroughly rinse under water to remove any excess starch. Once boiling, add the rinsed pasta to the pot. Cook 7 to 8 minutes, or until tender. Drain thoroughly.

2 Prepare the ingredients

Meanwhile, wash and dry the fresh produce. Separate the kale leaves from the stems; discard the stems, then roughly chop the leaves.Peel 2 cloves of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). Zest the lemon to get 2 teaspoons (or use the small side of a box grater). Quarter and deseed the lemon. In a large bowl, combine the garlic paste and lemon zest

Prepare the ingredients
Cook the kale
3 Cook the kale

In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the chopped kale; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly wilted. Add 1/2 cup of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 3 to 4 minutes, or until the kale is wilted and the water has cooked off. Turn off the heat.

4 Dress the pasta & kale

To the bowl of prepared garlic and lemon zest, add the mascarpone, labneh, cream, romano, the juice of 2 lemon wedges, 2 tablespoons of olive oil, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Whisk to thoroughly combine. Add the cooked pasta and cooked kale; season with salt  and pepper. Stir to thoroughly combine. Transfer to a baking dish (making sure the kale is evenly  distributed).

Dress the pasta & kale
Prepare the fish
5 Prepare the fish

Pat the fish dry with paper towels; season on both sides with salt, pepper, and the spice blend. Cut the butter into 4 equal-sized pieces. Place the seasoned fish on top of the dressed pasta and kale. Top each piece with 1 piece of the butter. Cover the baking dish with foil.

6 Bake & serve your dish

Bake the prepared fish and pasta 7 minutes. Leaving the oven on, remove from the oven. Carefully remove the foil. Evenly top with the breadcrumbs. Drizzle with olive oil; season with salt and pepper. Return to the oven. Bake 8 to 10 minutes, or until the breadcrumbs are lightly browned and the fish is cooked through.* Remove from the oven. Let stand at least 2 minutes before serving. Serve the baked fish and pasta topped with the juice of the remaining lemon wedges. Enjoy!

*An instant-read thermometer should register 145°F.

Bake & serve your dish
Browse Steps
1 of 6