Italian-Style Poached Tilapia with Sweet Peppers, Zucchini & Yellow Tomatoes

Italian-Style Poached Tilapia

with Sweet Peppers, Zucchini & Yellow Tomatoes

30 MIN
2 SmartPoints®
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

This sophisticated dish features delicately flaky tilapia fillets, which are added to a vibrant broth made with specialty yellow tomatoes to cook—a technique called shallow-poaching that yields incredibly flavorful results. It’s all garnished with briny Castelvetrano olives, a Sicilian variety prized for its bright color and buttery flavor.

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

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    270 Cals (est.)
View Full Nutrition
Nutrition Label
Download

Please note nutritional information, including ingredients and allergens, may differ from above based on your location. Location-specific nutritional information is available for viewing upon subscribing, or by logging in if you are already a subscriber.

fresh
ingredients
Italian-Style Poached Tilapia with Sweet Peppers, Zucchini & Yellow Tomatoes
Title
time-saving
tips & techniques
Yellow Tomatoes
Sweet Pepper
Garlic
How To: Peel Garlic
Zucchini
Red Wine Vinegar
Castelvetrano Olives
How To: Safely Cut Round Vegetables
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores, then thinly slice into rings. Place the tomatoes in a bowl; gently break apart with your hands.

Cook the vegetables & make the broth:
2 Cook the vegetables & make the broth:

In a large, high-sided pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the chopped garlic and sliced peppers; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 30 seconds to 1 minute, or until thoroughly combined. Add the tomatoes (carefully, as the liquid may splatter) and 1 cup of water; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly reduced in volume. 

Cook the fish:
3 Cook the fish:

While the vegetables cook, pat the fish dry with paper towels; season with salt and pepper on both sides. Place the seasoned fish on top of the cooked vegetables and broth. Loosely cover the pan with foil. Cook on medium-high 10 to 12 minutes, or until the fish is opaque and cooked through. Turn off the heat. Add the vinegar; carefully stir to combine. 

Prepare the olives & serve your dish:
4 Prepare the olives & serve your dish:

While the fish cooks, using the flat side of your knife, smash the olives to release the pits. Discard the pits, then roughly chop the olives. Serve the cooked vegetables and broth topped with the cooked fish. Garnish with the chopped olives. Enjoy! 

Tips from Home Chefs

Italian-Style Poached Tilapia

Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. Cut off and discard the stems of the peppers; remove the cores, then thinly slice into rings. Place the tomatoes in a bowl; gently break apart with your hands.

2 Cook the vegetables & make the broth:

In a large, high-sided pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the sliced zucchini in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the chopped garlic and sliced peppers; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly softened. Add as much of the chile paste as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring frequently, 30 seconds to 1 minute, or until thoroughly combined. Add the tomatoes (carefully, as the liquid may splatter) and 1 cup of water; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until slightly reduced in volume. 

Cook the vegetables & make the broth:
Cook the fish:
3 Cook the fish:

While the vegetables cook, pat the fish dry with paper towels; season with salt and pepper on both sides. Place the seasoned fish on top of the cooked vegetables and broth. Loosely cover the pan with foil. Cook on medium-high 10 to 12 minutes, or until the fish is opaque and cooked through. Turn off the heat. Add the vinegar; carefully stir to combine. 

4 Prepare the olives & serve your dish:

While the fish cooks, using the flat side of your knife, smash the olives to release the pits. Discard the pits, then roughly chop the olives. Serve the cooked vegetables and broth topped with the cooked fish. Garnish with the chopped olives. Enjoy! 

Prepare the olives & serve your dish:
Browse Steps
1 of 4