Mango-Curry Tilapia with Mustard Seed Rice & Sautéed Vegetables

Mango-Curry Tilapia

with Mustard Seed Rice & Sautéed Vegetables

30 MIN
+$1.45/serving 4 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

Available Options

  • No Change
    I don't want to make any changes to my meal View recipe
  • add Chicken Breasts
    add 2 No Added Hormones, Antibiotic-Free, Boneless, Skinless Chicken Breasts View recipe
  • with Pork Chops
    includes 4 No Added Hormones, Antibiotic-Free, Certified Humane, Boneless, Center-Cut Pork Chops
    • with Pork Chops

    From the Test Kitchen

    This vibrant dish features vadouvan-spiced tilapia fillets drizzled with a rich, sweet pan sauce of mango chutney, butter, and crushed red pepper for a little kick of heat. It all comes together over sautéed veggies and a bed of piquant mustard seed rice for some more bold, Indian-style flair.
    CLICK FOR RECIPE CARD
    See Plans
    • Nutrition
      PER SERVING
    • Calories
      720 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
    Mango-Curry Tilapia with Mustard Seed Rice & Sautéed Vegetables
    Title
    • 4 Boneless, Center-Cut Pork Chops
    • 1 cup Long Grain White Rice
    • 2 cloves Garlic
    • ½ lb Sugar Snap Peas
    • 2 Bell Peppers
    • ¼ cup Mango Chutney
    • 2 oz Butter
    • 3 Tbsps Roasted Cashews
    • 2 tsps Vadouvan Curry Powder
    • 1½ tsps Brown & Yellow Mustard Seeds
    • 1 Tbsp Verjus Blanc
    • ¼ tsp Crushed Red Pepper Flakes

    Mango-Curry Tilapia

    Make the mustard seed rice
    1 Make the mustard seed rice

    In a medium pot, heat 2 teaspoons of olive oil on medium-high until hot. Add the mustard seeds and rice. Cook, stirring frequently, 1 to 2 minutes, or until lightly toasted (be careful, as the mustard seeds may pop as they toast). Add a big pinch of salt and 2 cups of water (carefully, as the liquid may splatter); stir to combine. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 13 to 15 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Cover to keep warm.

    2 Prepare the ingredients & start the sauce

    Meanwhile, wash and dry the fresh produce. Pull off and discard the tough string that runs the length of each snap pea pod. Cut off and discard the stems of the peppers. Halve lengthwise; remove the ribs and seeds, then thinly slice crosswise. Peel and roughly chop 2 cloves of garlic. Roughly chop the cashews. In a bowl, combine the mango chutney, 1/4 cup of water, and as much of the red pepper flakes as you'd like, depending on how spicy you'd like the dish to be.  

    Prepare the ingredients & start the sauce
    Cook the vegetables
    3 Cook the vegetables

    In a large pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the prepared peas and sliced peppers in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the chopped garlic; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until softened. Add the verjus. Cook, stirring frequently, 1 to 2 minutes, or until the vegetables are softened and the liquid has cooked off. Transfer to a bowl and cover to keep warm. Rinse and wipe out the pan.

    4 Cook the pork

     Pat the pork dry with paper towels. Season on both sides with salt, pepper, and the curry powder. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned pork. Cook 4 to 6 minutes per side for medium (the center may still be slightly pink), or until browned and cooked to your desired degree of doneness.* Leaving any browned bits (or fond) in the pan, transfer to a plate and let rest at least 5 minutes.

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

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

    To the pan of reserved fond, add the sauce (carefully, as the liquid may splatter). Cook, stirring frequently and scraping up any fond, 30 seconds to 1 minute, or until slightly thickened. Turn off the heat and stir in the butter until melted and combined. Taste, then season with salt and pepper if desired. Serve the cooked pork with the mustard seed rice and cooked vegetables. Top the fish with the finished sauce. Garnish with the chopped cashews. Enjoy!

    Browse Steps
    1 of 5