Lemon-Ginger Tilapia with Vegetable Fregola Sarda Pasta

Lemon-Ginger Tilapia

with Vegetable Fregola Sarda Pasta

35 MIN
4 Servings
Wellness at Blue Apron
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Vegetarian
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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.
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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.
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From the Test Kitchen

For a bright, dynamic topping to serve atop simply seared tilapia, you’ll make a pan sauce of honey, fresh ginger, lemon juice, and more. A bed of warm fregola sarda tossed with tender zucchini and carrots is perfect for catching every bite of the zesty sauce.
13 green SmartPoints® per serving
12 blue SmartPoints® per serving
12 purple SmartPoints® per serving
To learn more about WW and SmartPoints® visit ww.com

Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
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  • Nutrition
    PER SERVING
  • Calories
    620 Cals (est.)
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fresh
ingredients
Lemon-Ginger Tilapia with Vegetable Fregola Sarda Pasta
Title
  • 4 Tilapia Fillets
  • 1¼ cups Fregola Sarda Pasta
  • 1 Lemon
  • ¾ lb Carrots
  • 2 cloves Garlic
  • 1 Zucchini
  • 2 oz Butter
  • 1 Piece Ginger
  • 1 Tbsp Honey
time-saving
tips & techniques
How To: Peel a Carrot
How To: Peel & Mince Ginger
How To: Peel Garlic
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients & start the sauce
1 Prepare the ingredients & start the sauce

Remove the honey from the refrigerator to bring to room temperature. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Peel the carrots and thinly slice on an angle. Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. Peel the ginger; finely chop to get 1 tablespoon (you may have extra). Halve the lemon crosswise; squeeze the juice into a bowl, straining out the seeds. Add the honey (kneading the packet before opening) and 1/4 cup of warm water. Whisk until thoroughly combined. 

Cook the pasta
2 Cook the pasta

Place the pasta in a strainer and thoroughly rinse under water to remove any excess starch. Add to the pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add half the butter; stir until melted and combined.

Cook the vegetables & finish the pasta
3 Cook the vegetables & finish the pasta

Meanwhile, in a large pan (nonstick, if you have one), heat 2 tablespoons of olive oil on medium-high until hot. Add the sliced carrots and sliced zucchini; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and slightly softened. Add the chopped garlic; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Turn off the heat. Transfer to the pot of cooked pasta; stir to combine. 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 with salt and pepper on both sides. In the same pan, heat 2 tablespoons 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.* Leaving any browned bits (or fond) in the pan, transfer to a plate. 

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

Finish the sauce & serve your dish
5 Finish the sauce & serve your dish

To the pan of reserved fond, add the chopped ginger (if the pan seems dry, add a drizzle of olive oil); season with salt and pepper. Cook on medium-high, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the sauce (carefully, as the liquid may splatter) and remaining butter. Cook, stirring frequently and scraping up any fond, 30 seconds to 1 minute, or until thoroughly combined and the butter has melted. Turn off the heat. Taste, then season with salt and pepper if desired. Serve the cooked fish over the finished pasta. Top the fish with the finished sauce. Enjoy!

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Lemon-Ginger Tilapia

Prepare the ingredients & start the sauce
1 Prepare the ingredients & start the sauce

Remove the honey from the refrigerator to bring to room temperature. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Wash and dry the fresh produce. Peel the carrots and thinly slice on an angle. Halve the zucchini lengthwise, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. Peel the ginger; finely chop to get 1 tablespoon (you may have extra). Halve the lemon crosswise; squeeze the juice into a bowl, straining out the seeds. Add the honey (kneading the packet before opening) and 1/4 cup of warm water. Whisk until thoroughly combined. 

2 Cook the pasta

Place the pasta in a strainer and thoroughly rinse under water to remove any excess starch. Add to the pot of boiling water. Cook, uncovered, 7 to 8 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add half the butter; stir until melted and combined.

Cook the pasta
Cook the vegetables & finish the pasta
3 Cook the vegetables & finish the pasta

Meanwhile, in a large pan (nonstick, if you have one), heat 2 tablespoons of olive oil on medium-high until hot. Add the sliced carrots and sliced zucchini; season with salt and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until lightly browned and slightly softened. Add the chopped garlic; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Turn off the heat. Transfer to the pot of cooked pasta; stir to combine. 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 with salt and pepper on both sides. In the same pan, heat 2 tablespoons 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.* Leaving any browned bits (or fond) in the pan, transfer to a plate. 

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

Cook the fish
Finish the sauce & serve your dish
5 Finish the sauce & serve your dish

To the pan of reserved fond, add the chopped ginger (if the pan seems dry, add a drizzle of olive oil); season with salt and pepper. Cook on medium-high, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the sauce (carefully, as the liquid may splatter) and remaining butter. Cook, stirring frequently and scraping up any fond, 30 seconds to 1 minute, or until thoroughly combined and the butter has melted. Turn off the heat. Taste, then season with salt and pepper if desired. Serve the cooked fish over the finished pasta. Top the fish with the finished sauce. Enjoy!

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