Curried Tilapia & Black Lentils with Sautéed Cabbage & Green Beans

Curried Tilapia & Black Lentils

with Sautéed Cabbage & Green Beans

30 MIN
4 SmartPoints®
2 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
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. 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.
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

To top a hearty mix of black lentils and sautéed cabbage, onion, and green beans, we’re coating flaky tilapia fillets with fragrant vadouvan curry powder before searing them until golden brown. It’s all garnished with a sprinkle of sesame seeds for pleasant crunch in each bite.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

Get Plans
  • Nutrition
    PER SERVING
  • Calories
    500 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
time-saving
tips & techniques
Cook the lentils:
1 Cook the lentils:

Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the lentils. Cook, uncovered, 25 to 27 minutes, or until tender. Drain thoroughly and rinse under warm water. 

Prepare the ingredients:
2 Prepare the ingredients:

While the lentils cook, wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Halve, peel, and thinly slice the onion. Cut the green beans into 1-inch pieces. Cut out and discard the core of the cabbage; thinly slice the leaves. 

Cook the vegetables:
3 Cook the vegetables:

While the lentils continue to cook, in a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped garlic and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the green bean pieces and 1 tablespoon of water. Cook, stirring occasionally, 3 to 4 minutes, or until the water has cooked off. Add the sliced cabbage and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Transfer to a large bowl. Taste, then season with salt and pepper if desired. Cover to keep warm. Wipe out the pan. 

Cook the fish:
4 Cook the fish:

Pat the fish dry with paper towels; season on both sides with salt, pepper, and enough of the curry powder to coat (you may have extra). In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

Finish the lentils & serve your dish:
5 Finish the lentils & serve your dish:

To the bowl of cooked vegetables, add the cooked lentils, vinegar, and 1 teaspoon of olive oil; season with salt and pepper. Stir to combine. Serve the finished lentils topped with the cooked fish. Garnish with the sesame seeds. Enjoy! 

Tips from Home Chefs

Cook the lentils:
1 Cook the lentils:

Fill a medium pot with salted water; cover and heat to boiling on high. Once boiling, add the lentils. Cook, uncovered, 25 to 27 minutes, or until tender. Drain thoroughly and rinse under warm water. 

2 Prepare the ingredients:

While the lentils cook, wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Halve, peel, and thinly slice the onion. Cut the green beans into 1-inch pieces. Cut out and discard the core of the cabbage; thinly slice the leaves. 

Prepare the ingredients:
Cook the vegetables:
3 Cook the vegetables:

While the lentils continue to cook, in a large pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped garlic and sliced onion; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the green bean pieces and 1 tablespoon of water. Cook, stirring occasionally, 3 to 4 minutes, or until the water has cooked off. Add the sliced cabbage and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Transfer to a large bowl. Taste, then season with salt and pepper if desired. Cover to keep warm. Wipe out the pan. 

4 Cook the fish:

Pat the fish dry with paper towels; season on both sides with salt, pepper, and enough of the curry powder to coat (you may have extra). In the same pan, heat 1 teaspoon of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat. 

Cook the fish:
Finish the lentils & serve your dish:
5 Finish the lentils & serve your dish:

To the bowl of cooked vegetables, add the cooked lentils, vinegar, and 1 teaspoon of olive oil; season with salt and pepper. Stir to combine. Serve the finished lentils topped with the cooked fish. Garnish with the sesame seeds. Enjoy! 

Browse Steps
1 of 5