Dukkah-Dusted Tilapia

with Eggplant Sofrito & Blistered Peppers

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

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

From the Test Kitchen

Dukkah is an Egyptian side dish made of spices and coarsely-ground nuts. It’s usually served as a dip for breads or vegetables. But we had another idea. In this recipe, we’ve cut out the dipping. You’ll be making your own dukka and coating the fish directly. This will ensure that every bite is toasty, spiced and fully flavored. Cooking the already-coated fish has the added benefit of toasting the spices and nuts, creating a crunchy, complex crust.

See Plans

Nutrition

PER SERVING
Calories

700 Cals (est.)

fresh

ingredients

3 oz Multicolored Tinkerbell Peppers
4 cloves Garlic
2 Tbsps Pistachios
1 bunch Mint
1 Lemon
1 Tomato
1 Yellow Onion
1 Graffiti Eggplant
⅔ cup Red Quinoa
2 Tbsps Dukkah Spice Blend (Sesame Seeds, Coriander Seeds, Cumin, Fennel & Sumac)
2 Tilapia Fillets

step-by-step

instructions

Cook Along

1 Prepare the ingredients:

Wash and dry the fresh produce. Heat a medium pot of salted water to boiling on high. Trim off and discard the stems of the peppers. Peel and mince the garlic. Very finely chop the pistachios. Pick the mint leaves off the stems; discard the stems and roughly chop the leaves. Using a peeler, remove the yellow rind of the lemon, avoiding the white pith; mince the rind to get 2 teaspoons of zest. Quarter the lemon and remove the seeds. Medium dice the tomato. Peel and small dice the onion and eggplant.

2 Cook the quinoa:

Add the quinoa to the boiling water and cook 16 to 18 minutes, or until tender. Drain thoroughly and return to the pot. Stir in a drizzle of olive oil and season with salt and pepper to taste. Set aside as you continue cooking.

3 Cook the peppers:

While the quinoa cooks, in a medium pan, heat 2 teaspoons of olive oil on high until hot. Add the peppers and cook, stirring frequently, 2 to 4 minutes, or until browned and blistered. Season with salt and pepper and transfer to a paper towel-lined bowl. Set aside as you continue cooking. Wipe out the pan.

4 Cook the eggplant sofrito:

While the quinoa continues to cook, in the same pan used to cook the peppers, heat 2 teaspoons of olive oil on medium until hot. Add the onion and garlic and season with salt and pepper. Cook, stirring occasionally, 3 to 5 minutes, or until softened. Add a drizzle of olive oil along with the eggplant, tomato, lemon zest, the juice of 2 lemon wedges and ½ cup of water; season with salt and pepper. Increase the heat to medium-high and cook, stirring occasionally, 10 to 12 minutes, or until softened. Remove from heat and stir in half the mint; season with salt and pepper to taste. Set aside in a warm place.

5 Coat & cook the fish:

In a small bowl, combine the Dukkah spice blend and pistachios. Season both sides of the fish with salt and completely coat with the spice-nut mixture, gently pressing it into the fish. In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium until hot. Add the coated fish and cook 3 to 5 minutes per side, or until browned and cooked through. Transfer the cooked fish to a plate.

6 Finish & plate your dish:

Just before serving, in a medium bowl, toss the cooked peppers with the juice of the remaining lemon wedges, remaining mint and a drizzle of olive oil; season with salt and pepper to taste. To plate your dish, divide the cooked quinoa and eggplant sofrito between 2 plates and top each with a cooked fish fillet and the dressed peppers. Enjoy!