Kumquat-Lime Glazed Tilapia

with Brussels Sprouts & Almond Freekeh

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

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

Freekeh is an ancient Middle Eastern dish that’s made using a unique technique. First, the wheat is harvested when the grains are relatively young. The whole stalk is sun-dried, then carefully set on fire, so the chaff burns off. What remains are the seeds, which are now delightfully toasted. We’re using this special, smoky grain to complement the sweet and sour lime-kumquat glazed tilapia in this zesty meal.

See Plans

Nutrition

PER SERVING
Calories

645 Cals (est.)

fresh

ingredients

6 oz Brussels Sprouts
2 oz Kumquats
2 cloves Garlic
1 bunch Mint
1 Lime
¾ cup Cracked Freekeh
1 Tbsp Rice Vinegar
2 Tbsps Sugar
3 Tbsps Slivered Almonds
2 6-Ounce 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. Cut off and discard the root ends of the Brussels sprouts, then thinly slice the heads. Slice the kumquats into thin rounds. Peel and mince the garlic. Pick the mint leaves off the stems; discard the stems and roughly chop the leaves. Using a peeler, remove the green rind of the lime (avoiding the white pith); mince the rind to make 2 teaspoons of lime zest. Cut the lime into quarters.

2 Cook the freekeh:

Once the water is boiling, add the cracked freekeh and cook 20 to 22 minutes, or until tender. Drain thoroughly and return to the pot. Drizzle with olive oil, season with salt and pepper to taste and stir to combine.

3 Make the kumquat-lime glaze:

While the freekeh is cooking, in a small pot, combine the kumquats, sugar, lime zest, rice vinegar and 1 cup of water and heat to boiling on medium-high. Cook, stirring occasionally, 14 to 16 minutes, or until thickened and reduced in volume. Remove from heat and stir in the juice of 2 lime wedges.

4 Toast the nuts:

While the glaze is reducing, heat a large pan (nonstick, if you have one) on medium until hot. Add the almonds and toast 1 to 2 minutes or until fragrant and golden. Transfer the toasted almonds to a small bowl and set aside. Wipe out the pan.

5 Cook the fish:

Pat the tilapia fillets dry, then season with salt and pepper on both sides. In the same pan used to toast the nuts, heat 2 teaspoons of olive oil on medium-high until hot. Add the fillets and cook 3 to 4 minutes per side, or until browned and cooked through. (Loosely cover the pan with aluminum foil to help the fish cook faster.) Transfer the fish to a plate and wipe out the pan.

6 Cook the Brussels sprouts and plate your dish:

In the same pan used to cook the fish, heat 2 teaspoons of olive oil on medium-high until hot. Add the garlic and cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Add the Brussels sprouts and season with salt and pepper. Cook 2 to 3 minutes, or until browned. Stir in the cooked freekeh, toasted almonds and all but a pinch of the mint (save the rest for garnish). Season with salt and pepper and cook 1 to 2 minutes, or until heated through. To plate your dish, divide the freekeh and fish between 2 plates and top the fish with a couple spoonfuls of glaze. Garnish with the remaining mint and lime wedges. Enjoy!