Cajun-Spiced Tilapia Sandwiches with Roasted Broccoli & Remoulade

Cajun-Spiced Tilapia Sandwiches

with Roasted Broccoli & Remoulade

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
These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.
Reduced Sodium
Vegan
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
  • with Tilapia
    includes 4 Sustainably Sourced Tilapia Fillets
  • with Shrimp
    includes 20 oz Sustainably Sourced Tail-On Shrimp (Peeled & Deveined) View recipe
  • with Tilapia

    From the Test Kitchen

    Flaky tilapia fillets—dusted with a blend of spices like paprika, ground mustard, and cayenne pepper—are sandwiched between crusty, oven-toasted baguettes and creamy rémoulade (a rich combination of mayonnaise, capers, garlic, and more). A simple side of roasted broccoli is brightened with sweet peppadew peppers and just a touch of tangy vinegar.
    CLICK FOR RECIPE CARD

    See Plans
    • Nutrition
      PER SERVING
    • Calories
      670 Cals (est.)
    View Full Nutrition
    Nutrition Label
    Download
    fresh
    ingredients
    Cajun-Spiced Tilapia Sandwiches with Roasted Broccoli & Remoulade
    Title
    • 4 Tilapia Fillets
    • 4 Small Baguettes
    • 1 clove Garlic
    • 1 lb Broccoli
    • 1 head Butter Lettuce
    • 1 Tbsp Dijonnaise
    • ½ cup Mayonnaise
    • 3 oz Pickle Chips
    • 1 Tbsp Capers
    • 2 Tbsps Rice Vinegar
    • 1 oz Pickled Peppadew Peppers
    • 1 Tbsp Cajun Spice Blend (Smoked Paprika, Ground Yellow Mustard, Onion Powder, Garlic Powder, Whole Dried Oregano, Whole Dried Thyme & Cayenne Pepper)
    time-saving
    tips & techniques
    Prepare the ingredients
    1 Prepare the ingredients

    Preheat the oven to 450°F. Wash and dry the fresh produce. Cut off and discard the bottom ½ inch of the broccoli stem; cut the broccoli into small florets. Roughly chop the peppers. Roughly chop the capers. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. Halve the baguettes. Cut off and discard the root end of the lettuce; halve lengthwise, then separate the leaves. Halve the pickle chips.

    Roast & dress the broccoli
    2 Roast & dress the broccoli

    Line a sheet pan with foil. Place the broccoli florets on the foil. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to a bowl. Add the chopped peppers, half the vinegar, and a drizzle of olive oil; toss to coat. Taste, then season with salt and pepper if desired.

    Make the remoulade
    3 Make the remoulade

    Meanwhile, in a bowl, combine the dijonnaise, mayonnaise, chopped capers, and as much of the garlic paste as you’d like. Taste, then season with salt and pepper if desired.

    Cook the tilapia
    4 Cook the tilapia

    Pat the tilapia dry with paper towels. Season on both sides with salt, pepper, and the spice blend. In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes per side, or until browned and cooked through.* Transfer to a cutting board and carefully halve each fillet lengthwise. 

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish.

    Toast the baguettes
    5 Toast the baguettes

    Meanwhile, place the halved baguettes on a separate sheet pan, cut side up. Drizzle with olive oil and season with salt and pepper. Toast in the oven 5 to 6 minutes, or until lightly browned around the edges. Carefully transfer to a work surface.

    Finish & serve your dish
    6 Finish & serve your dish

    Just before serving, in a bowl, combine the lettuce leaves and remaining vinegar. Drizzle with olive oil and season with salt and pepper. Toss to coat. Assemble the sandwiches using the toasted baguettes, remoulade, halved pickle chips, halved tilapia, and dressed lettuce (you may have extra lettuce). Serve the sandwiches with the dressed broccoli on the side. Enjoy!

    Tips from Home Chefs

    Prepare the ingredients
    1 Prepare the ingredients

    Preheat the oven to 450°F. Wash and dry the fresh produce. Cut off and discard the bottom ½ inch of the broccoli stem; cut the broccoli into small florets. Roughly chop the peppers. Roughly chop the capers. Peel 1 clove of garlic; using a zester or the small side of a box grater, finely grate into a paste. Halve the baguettes. Cut off and discard the root end of the lettuce; halve lengthwise, then separate the leaves. Halve the pickle chips.

    2 Roast & dress the broccoli

    Line a sheet pan with foil. Place the broccoli florets on the foil. Drizzle with olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Transfer to a bowl. Add the chopped peppers, half the vinegar, and a drizzle of olive oil; toss to coat. Taste, then season with salt and pepper if desired.

    Roast & dress the broccoli
    Make the remoulade
    3 Make the remoulade

    Meanwhile, in a bowl, combine the dijonnaise, mayonnaise, chopped capers, and as much of the garlic paste as you’d like. Taste, then season with salt and pepper if desired.

    4 Cook the tilapia

    Pat the tilapia dry with paper towels. Season on both sides with salt, pepper, and the spice blend. In a large pan (nonstick, if you have one), heat a drizzle of olive oil on medium-high until hot. Add the seasoned tilapia. Cook 3 to 4 minutes per side, or until browned and cooked through.* Transfer to a cutting board and carefully halve each fillet lengthwise. 

    *The USDA recommends a minimum safe cooking temperature of 145°F for fish.

    Cook the tilapia
    Toast the baguettes
    5 Toast the baguettes

    Meanwhile, place the halved baguettes on a separate sheet pan, cut side up. Drizzle with olive oil and season with salt and pepper. Toast in the oven 5 to 6 minutes, or until lightly browned around the edges. Carefully transfer to a work surface.

    6 Finish & serve your dish

    Just before serving, in a bowl, combine the lettuce leaves and remaining vinegar. Drizzle with olive oil and season with salt and pepper. Toss to coat. Assemble the sandwiches using the toasted baguettes, remoulade, halved pickle chips, halved tilapia, and dressed lettuce (you may have extra lettuce). Serve the sandwiches with the dressed broccoli on the side. Enjoy!

    Finish & serve your dish
    Browse Steps
    1 of 6