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Japanese-Style Tilapia
with Bok Choy, Carrots & Sesame Seeds
25 min
WW™ Approved
Diabetes Friendly
Carb Conscious
600 Calories Or Less
i
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Fri Delivery Only
Recipe only available for Friday delivery.
WW™ Approved
Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
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.
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.
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.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.
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2 Servings
- Est. 350 Cals/serving
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DownloadPlease 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.
Togarashi (a favorite Japanese seasoning that highlights dried orange peel) makes for a zesty coating on flaky tilapia in this dish. It’s served over a colorful medley of sautéed vegetables, then topped with juicy orange and crisp radishes marinated in ponzu sauce—for layers of refreshing texture and flavor in every bite.
4 green SmartPoints® per serving
3 blue SmartPoints® per serving
3 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com
To make this recipe diabetes friendly and meet the ADA nutrition guidelines for sodium, it is recommended that no additional salt be added to this recipe when prepared. See nutrition information for sodium as packaged.
Blue Apron, a proud supporter of
fresh
ingredients
Title
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2 Tilapia Fillets
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10 oz Baby Bok Choy
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6 oz Carrots
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3 oz Radishes
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1 Navel Orange
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1 Tbsp Vegetarian Ponzu Sauce
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1 Shallot
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1 Tbsp Sesame Oil
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1 tsp Black & White Sesame Seeds
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1 Tbsp Togarashi Seasoning (Sweet Paprika, Hot Paprika, Dried Orange Peel, Poppy Seeds, White Sesame Seeds & Black Sesame Seeds)
step-by-step
instructions
1
Prepare the ingredients
Wash and dry the fresh produce. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. Peel and thinly slice the shallot. Peel the carrots; grate on the large side of a box grater. Quarter the radishes lengthwise, then thinly slice crosswise. Peel and medium dice the orange. In a bowl, combine the sliced radishes, diced orange, and ponzu sauce. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.
2
Cook the vegetables
Meanwhile, in a medium pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped bok choy stems and sliced shallot. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped bok choy leaves and grated carrots. Cook, stirring frequently, 30 seconds to 1 minute, or until the bok choy leaves are wilted. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan.
3
Cook the fish
Pat the fish dry with paper towels; season on both sides with salt, pepper and enough of the togarashi to coat (you may have extra). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Turn off the heat.
*An instant-read thermometer should register 145°F.
4
Serve your dish
Serve the cooked vegetables topped with the cooked fish and marinated radishes and orange (discarding any liquid). Garnish with the sesame seeds. Enjoy!
1
Prepare the ingredients
Wash and dry the fresh produce. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. Peel and thinly slice the shallot. Peel the carrots; grate on the large side of a box grater. Quarter the radishes lengthwise, then thinly slice crosswise. Peel and medium dice the orange. In a bowl, combine the sliced radishes, diced orange, and ponzu sauce. Season with salt and pepper. Set aside to marinate, stirring occasionally, at least 10 minutes.
2
Cook the vegetables
Meanwhile, in a medium pan (nonstick, if you have one), heat the sesame oil on medium-high until hot. Add the chopped bok choy stems and sliced shallot. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the chopped bok choy leaves and grated carrots. Cook, stirring frequently, 30 seconds to 1 minute, or until the bok choy leaves are wilted. Transfer to a bowl and cover with foil to keep warm. Wipe out the pan.
3
Cook the fish
Pat the fish dry with paper towels; season on both sides with salt, pepper and enough of the togarashi to coat (you may have extra). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until lightly browned and cooked through.* Turn off the heat.
*An instant-read thermometer should register 145°F.
4
Serve your dish
Serve the cooked vegetables topped with the cooked fish and marinated radishes and orange (discarding any liquid). Garnish with the sesame seeds. Enjoy!
Tips from Home Chefs
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