Pescatarian with Sautéed Shrimp & Roasted Tilapia

Pescatarian

with Sautéed Shrimp & Roasted Tilapia

95 MIN
8 Servings
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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
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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
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45g Of Protein
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Nutritionist's Pick
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From the Test Kitchen

These recipes include fish or seafood, as well as other protein sources like eggs and tofu, and are accompanied by sides like veggies and rice.

This week's meals are:
• Shrimp & Poblano Tacos with Tomatillo Sour Cream
• Middle Eastern-Style Shrimp with Farro & Smoky Cilantro Sauce
• Roasted Tilapia & Vegetables with Pesto Mayo
• Italian-Style Tilapia & Farro with Creamy Calabrian Honey

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  • Nutrition
    PER SERVING
  • Calories
    580 Cals (est.)
View Full Nutrition
Nutrition Label
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ingredients
Pescatarian with Sautéed Shrimp & Roasted Tilapia
Title
  • 1 Tbsp Pickled Peruvian Peppers
  • ⅓ cup Crispy Onions
  • 4 Flour Tortillas
  • 1 oz Dried Medjool Dates
  • 1 oz Sweet Piquante Peppers
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • 2 Zucchini
  • ¾ lb Golden Or Red Potatoes
  • 1 Lemon
  • 1 Tbsp Italian Seasoning (Whole Dried Basil, Sage, Oregano, Savory, Rosemary, Thyme & Marjoram)
  • 1 Tbsp Smoky Spice Blend (Smoked Paprika, Sweet Paprika, Ground Yellow Mustard, Garlic Powder & Onion Powder)
  • 1 oz Castelvetrano Olives
  • 1 Fennel Bulb
  • ¼ tsp Crushed Red Pepper Flakes
  • 2 Poblano Peppers
  • 4 oz Grape Tomatoes
  • 1⅛ lbs Tail-On Shrimp (Peeled & Deveined)
  • 2 cloves Garlic
  • 4 Tilapia Fillets
  • 1 Yellow Or Sweet Onion
  • 1 cup Semi-Pearled Farro
  • 1 Tbsp Red Harissa Paste
  • 2 tsps Honey
  • ⅓ cup Basil Pesto
  • ¼ cup Cilantro Sauce
  • 2 Tbsps Crème Fraîche
  • 1½ tsps Calabrian Chile Paste
  • ¼ cup Sour Cream
  • 2 Tbsps Mayonnaise
  • ⅓ cup Tomatillo-Poblano Sauce
Roast the tilapia:
1 Roast the tilapia:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Line 2 sheet pans with foil. Pat the fish dry with paper towels. Transfer to one of the sheet pans. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned fillets with the weeknight hero spice blend. Evenly coat the remaining seasoned fillets with half the Italian seasoning. Roast 7 to 9 minutes, or until cooked through.* Remove from the oven.

*An instant-read thermometer should register 145°F.

Cook the farro:
2 Cook the farro:

Meanwhile, add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a medium bowl. Refill the pot 3/4 of the way up with salted water; cover and heat to boiling on high.

Prepare the ingredients:
3 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Halve, peel, and thinly slice the onion. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes. Medium dice the potatoes. Cut off and discard any stems from the fennel, then halve, core, and thinly slice the bulb. Halve the zucchini lengthwise, then cut crosswise into 1/2-inch-thick pieces. Pit and roughly chop the olives. Halve the lemon crosswise; squeeze the juice into a bowl, straining out the seeds. Cut off and discard the stems of the poblano peppers; halve lengthwise, then remove the ribs and seeds. Thinly slice crosswise. Thoroughly wash your hands immediately after handling.

Cook the shrimp & vegetables:
4 Cook the shrimp & vegetables:

Pat the shrimp dry with paper towels; remove the tails. Season with salt and pepper. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced onion and poblano peppers; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the seasoned shrimp, chopped garlic, smoky spice blend, and as much of the red pepper flakes as you like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 3 to 4 minutes, or until the shrimp are slightly opaque. Add the halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the tomatoes are slightly softened and the shrimp are opaque and cooked through. Turn off the heat.

Cook the potatoes:
5 Cook the potatoes:

Add the potatoes to the pot of boiling water. Cook 15 to 17 minutes, or until tender when pierced with a fork. Drain thoroughly.

Roast the fennel & zucchini:
6 Roast the fennel & zucchini:

Transfer the sliced fennel and zucchini pieces to the remaining sheet pan. Drizzle with olive oil and season with salt, pepper, and the remaining Italian seasoning. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven. Evenly top with the lemon juice, chopped olives, and a drizzle of olive oil. Carefully stir to combine.

Make the Tomatillo Sour Cream:
7 Make the Tomatillo Sour Cream:

Whisk together the tomatillo-poblano sauce and sour cream. Season with salt and pepper. 

Make the Harissa-Cilantro Sauce:
8 Make the Harissa-Cilantro Sauce:

Combine the harissa paste, cilantro sauce, and  2 teaspoons of water. Season with salt and pepper.

Make the Pesto Mayo:
9 Make the Pesto Mayo:

Combine the pesto, mayonnaise, and  2 teaspoons of water. Taste, then season with salt and pepper if desired.

Make the Creamy Calabrian Honey:
10 Make the Creamy Calabrian Honey:

Combine the honey (kneading the packet before opening), crème fraîche, 2 teaspoons of water, and as much of the chile paste as you’d like, depending on how spicy you’d like the sauce to be. Season with salt and pepper.

Assemble & Store the Shrimp & Poblano Tacos:
11 Assemble & Store the Shrimp & Poblano Tacos:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked shrimp and vegetables

Transfer the tomatillo sour cream to 2 small containers. 

Assemble & Store the Middle Eastern-Style Shrimp:
12 Assemble & Store the Middle Eastern-Style Shrimp:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1/4 cooked shrimp and vegetables

Transfer the harissa-cilantro sauce to 2 small containers. 

Assemble & Store the Roasted Tilapia & Vegetables:
13 Assemble & Store the Roasted Tilapia & Vegetables:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 cooked potatoes

• 1/4 roasted vegetables

• 1 spiced tilapia fillet

Transfer the pesto mayo to 2 small containers.

Assemble & Store the Italian-Style Tilapia & Farro:
14 Assemble & Store the Italian-Style Tilapia & Farro:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1/4 roasted vegetables

• 1 Italian-seasoned tilapia fillet

Transfer the creamy Calabrian honey to 2 small containers. 

Finish & Serve the Shrimp & Poblano Tacos:
15 Finish & Serve the Shrimp & Poblano Tacos:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Wrap the tortillas in a damp paper towel. Heat in the microwave 30 seconds to 1 minute, or until heated through. 

Garnish each serving with the tomatillo sour cream and crispy onions. Assemble with the warmed tortillas as desired.


Finish & Serve the Middle Eastern-Style Shrimp:
16 Finish & Serve the Middle Eastern-Style Shrimp:

Makes 2 servings:

Pit and roughly chop the dates

Heat the finished shrimp and farro in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the harissa-cilantro sauce and chopped dates.


Finish & Serve the Roasted Tilapia & Vegetables:
17 Finish & Serve the Roasted Tilapia & Vegetables:

Makes 2 servings:

Roughly chop the piquante peppers

Heat the finished tilapia, potatoes, and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the pesto mayo and chopped peppers.


Finish & Serve the Italian-Style Tilapia & Farro:
18 Finish & Serve the Italian-Style Tilapia & Farro:

Makes 2 servings:

Heat the finished tilapia, farro, and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the pickled Peruvian peppers and creamy Calabrian honey.


Tips from Home Chefs

Roast the tilapia:
1 Roast the tilapia:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Line 2 sheet pans with foil. Pat the fish dry with paper towels. Transfer to one of the sheet pans. Drizzle with olive oil and season with salt and pepper; turn to coat. Evenly coat 2 seasoned fillets with the weeknight hero spice blend. Evenly coat the remaining seasoned fillets with half the Italian seasoning. Roast 7 to 9 minutes, or until cooked through.* Remove from the oven.

*An instant-read thermometer should register 145°F.

2 Cook the farro:

Meanwhile, add the farro to the pot of boiling water and cook, uncovered, 18 to 20 minutes, or until tender. Reserving the pot, drain thoroughly and transfer to a medium bowl. Refill the pot 3/4 of the way up with salted water; cover and heat to boiling on high.

Cook the farro:
Prepare the ingredients:
3 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce. Halve, peel, and thinly slice the onion. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes. Medium dice the potatoes. Cut off and discard any stems from the fennel, then halve, core, and thinly slice the bulb. Halve the zucchini lengthwise, then cut crosswise into 1/2-inch-thick pieces. Pit and roughly chop the olives. Halve the lemon crosswise; squeeze the juice into a bowl, straining out the seeds. Cut off and discard the stems of the poblano peppers; halve lengthwise, then remove the ribs and seeds. Thinly slice crosswise. Thoroughly wash your hands immediately after handling.

4 Cook the shrimp & vegetables:

Pat the shrimp dry with paper towels; remove the tails. Season with salt and pepper. In a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced onion and poblano peppers; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add the seasoned shrimp, chopped garlic, smoky spice blend, and as much of the red pepper flakes as you like, depending on how spicy you’d like the dish to be. Cook, stirring occasionally, 3 to 4 minutes, or until the shrimp are slightly opaque. Add the halved tomatoes; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until the tomatoes are slightly softened and the shrimp are opaque and cooked through. Turn off the heat.

Cook the shrimp & vegetables:
Cook the potatoes:
5 Cook the potatoes:

Add the potatoes to the pot of boiling water. Cook 15 to 17 minutes, or until tender when pierced with a fork. Drain thoroughly.

6 Roast the fennel & zucchini:

Transfer the sliced fennel and zucchini pieces to the remaining sheet pan. Drizzle with olive oil and season with salt, pepper, and the remaining Italian seasoning. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven. Evenly top with the lemon juice, chopped olives, and a drizzle of olive oil. Carefully stir to combine.

Roast the fennel & zucchini:
Make the Tomatillo Sour Cream:
7 Make the Tomatillo Sour Cream:

Whisk together the tomatillo-poblano sauce and sour cream. Season with salt and pepper. 

8 Make the Harissa-Cilantro Sauce:

Combine the harissa paste, cilantro sauce, and  2 teaspoons of water. Season with salt and pepper.

Make the Harissa-Cilantro Sauce:
Make the Pesto Mayo:
9 Make the Pesto Mayo:

Combine the pesto, mayonnaise, and  2 teaspoons of water. Taste, then season with salt and pepper if desired.

10 Make the Creamy Calabrian Honey:

Combine the honey (kneading the packet before opening), crème fraîche, 2 teaspoons of water, and as much of the chile paste as you’d like, depending on how spicy you’d like the sauce to be. Season with salt and pepper.

Make the Creamy Calabrian Honey:
Assemble & Store the Shrimp & Poblano Tacos:
11 Assemble & Store the Shrimp & Poblano Tacos:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked shrimp and vegetables

Transfer the tomatillo sour cream to 2 small containers. 

12 Assemble & Store the Middle Eastern-Style Shrimp:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1/4 cooked shrimp and vegetables

Transfer the harissa-cilantro sauce to 2 small containers. 

Assemble & Store the Middle Eastern-Style Shrimp:
Assemble & Store the Roasted Tilapia & Vegetables:
13 Assemble & Store the Roasted Tilapia & Vegetables:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/2 cooked potatoes

• 1/4 roasted vegetables

• 1 spiced tilapia fillet

Transfer the pesto mayo to 2 small containers.

14 Assemble & Store the Italian-Style Tilapia & Farro:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 cooked farro

• 1/4 roasted vegetables

• 1 Italian-seasoned tilapia fillet

Transfer the creamy Calabrian honey to 2 small containers. 

Assemble & Store the Italian-Style Tilapia & Farro:
Finish & Serve the Shrimp & Poblano Tacos:
15 Finish & Serve the Shrimp & Poblano Tacos:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Wrap the tortillas in a damp paper towel. Heat in the microwave 30 seconds to 1 minute, or until heated through. 

Garnish each serving with the tomatillo sour cream and crispy onions. Assemble with the warmed tortillas as desired.


16 Finish & Serve the Middle Eastern-Style Shrimp:

Makes 2 servings:

Pit and roughly chop the dates

Heat the finished shrimp and farro in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the harissa-cilantro sauce and chopped dates.


Finish & Serve the Middle Eastern-Style Shrimp:
Finish & Serve the Roasted Tilapia & Vegetables:
17 Finish & Serve the Roasted Tilapia & Vegetables:

Makes 2 servings:

Roughly chop the piquante peppers

Heat the finished tilapia, potatoes, and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the pesto mayo and chopped peppers.


18 Finish & Serve the Italian-Style Tilapia & Farro:

Makes 2 servings:

Heat the finished tilapia, farro, and vegetables in the microwave 1 to 2 minutes, or until heated through. 

Garnish each serving with the pickled Peruvian peppers and creamy Calabrian honey.


Finish & Serve the Italian-Style Tilapia & Farro:
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