Cornmeal-Crusted Tilapia

with Tartar Sauce & Cajun-Spiced Vegetable Rice

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

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

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

From the Test Kitchen

For this Southern-style dish, you’ll coat flaky tilapia in naturally sweet cornmeal, then pan-fry the fillets to achieve a delightfully crunchy, flavorful crust. Even more bold flavor comes from a vibrant medley of spiced rice mixed with celery, carrots, and creamy white beans served underneath—all topped with a dollop of tangy tartar sauce for cooling contrast.

See Plans

Nutrition

PER SERVING
Calories

780 Cals (est.)

View Full Nutrition

fresh

ingredients

4 Tilapia Fillets
1 cup Jasmine Rice
1 15.5 -Ounce Can Cannellini Beans
2 stalks Celery
¾ lb Carrots
¾ cup Low-Fat Milk
1 Tbsp Apple Cider Vinegar
2 Tbsps Tomato Paste
¼ cup Mayonnaise
1 cup Cornmeal
¼ cup Sweet Pickle Relish
2 Tbsps Vegetarian Worcestershire Sauce
1 Tbsp Cajun Spice Blend (Smoked Paprika, Ground Yellow Mustard, Onion Powder, Garlic Powder, Whole Dried Oregano, Whole Dried Thyme & Cayenne Pepper)

step-by-step

instructions

Cook Along

1 Prepare the ingredients & make the milk mixture:

Wash and dry the fresh produce. To make the milk mixture, in a large bowl, combine the milk and vinegar; season with salt and pepper. Stir to combine and set aside at least 10 minutes to meld the flavors. Peel the carrots; halve lengthwise, then thinly slice crosswise. Halve the celery lengthwise, then thinly slice crosswise. Combine in a bowl. Drain and rinse the beans.

2 Make the vegetable rice:

In a large pot, heat a drizzle of olive oil on medium-high until hot. Add the prepared carrots and celery; season with salt and pepper. Cook, stirring occasionally, 5 to 6 minutes, or until slightly softened. Add the tomato paste and spice blend. Cook, stirring frequently, 30 seconds to 1 minute, or until thoroughly combined. Add the rice, a big pinch of salt, and 2 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 16 to 18 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Add the drained beans and worcestershire sauce; stir to combine.

3 Coat & cook the fish:

Meanwhile, place the cornmeal on a large plate; season with salt and pepper. Pat the fish dry with paper towels; season with salt and pepper on both sides. Working one piece at a time, thoroughly coat the seasoned fish in the prepared milk mixture (letting any excess drip off), then in the seasoned cornmeal (pressing to adhere). Transfer to a separate plate. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the coated fish. Cook 3 to 4 minutes per side, or until lightly browned and cooked through* (if the pan seems dry, add a drizzle of olive oil before flipping). Turn off the heat.

4 Make the tartar sauce & serve your dish:

Meanwhile, in a bowl, combine the mayonnaise and pickle relish. Season with salt and pepper. Serve the cooked fish over the vegetable rice. Top the fish with the tartar sauce. Enjoy!