Pescatarian with Seared Shrimp & Tofu

Pescatarian

with Seared Shrimp & Tofu

95 MIN
8 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
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.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
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.

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:
• Seared Tofu & Vegetable Rice with Eggs & Spiced Cucumber Mayo
• Tofu & Spicy BBQ Sauce with Roasted Vegetables & Crispy Onions
• Seared Shrimp & Vegetables with Creamy Oregano Dressing
• Shrimp & Cucumber-Cilantro Sauce with Rice, Cabbage & Carrots

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    790 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
Pescatarian with Seared Shrimp & Tofu
Title
  • 2 Tbsps Sliced Roasted Almonds
  • ⅓ cup Crispy Onions
  • 1 tsp Furikake
  • 1 cup Sushi Rice
  • 1 lb Green Cabbage
  • 6 oz Carrots
  • 1½ lbs Sweet Potatoes
  • 6 oz Shishito Peppers
  • 1 Yellow Onion
  • ¼ tsp Crushed Red Pepper Flakes
  • 3 Tbsps Soy Glaze
  • 1 Tbsp Rice Vinegar
  • 16 oz Firm Tofu
  • 2 Pasture-Raised Eggs
  • 1⅛ lbs Tail-On Shrimp (Peeled & Deveined)
  • ¼ cup Cilantro Sauce
  • ¼ cup Labneh Cheese
  • 4 Persian Cucumbers
  • 1 bunch Oregano
  • 1 Tbsp Red Wine Vinegar
  • ¼ cup Mayonnaise
  • 1 Tbsp Mirin
  • 1 Tbsp Ketchup
  • 1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
  • ¼ cup Barbecue Sauce
  • 2 tsps Gochujang
Prepare the tofu:
1 Prepare the tofu:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Drain the tofu, then place on a paper towel-lined work surface. Place several layers of paper towels on top, then place a separate heavy-bottomed pot (or pan) on top of  the paper towels. Set aside to release the excess liquid, at least 10 minutes. Remove the paper towels and transfer the drained tofu to a cutting board.

Prepare the ingredients:
2 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potatoes lengthwise, then cut crosswise into 1/4-inch pieces. Halve and peel the onion; cut into 1-inch-wide wedges, keeping the layers intact. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Cut out and discard the core of the cabbage; large dice the leaves. Cut off and discard the stems of the peppers; cut crosswise into 1/2-inch pieces. Thoroughly wash your hands, knife, and cutting board immediately after handling.

Make the hard-boiled eggs:
3 Make the hard-boiled eggs:

Carefully add the eggs to the pot of boiling water and cook 9 minutes. Reserving the pot, drain thoroughly and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs, then halve lengthwise.

Roast the vegetables:
4 Roast the vegetables:

Meanwhile, line a sheet pan with foil. Transfer the sweet potato pieces, pepper pieces, and onion wedges to the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 17 to 19 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

Roast & dress the remaining vegetables:
5 Roast & dress the remaining vegetables:

Meanwhile, line a separate sheet pan with foil. In a large bowl, combine the soy glaze, rice vinegar, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Transfer the carrot pieces and diced cabbage to the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 10 to 12 minutes, or until browned and tender when pierced with a fork. Transfer to the bowl of dressing; toss to coat.

Cook & finish the rice:
5 Cook & finish the rice:

In the pot used to cook the eggs, combine the rice, a big pinch of salt, and 1 1/4 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 15 to  17 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Transfer to the bowl of dressed vegetables; stir to combine. Taste, then season with salt and pepper if desired. 

Cook the shrimp:
7 Cook the shrimp:

Meanwhile, 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 olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan.

Cook the tofu:
8 Cook the tofu:

Halve the pressed tofu crosswise, then cut each half lengthwise into 4 equal-sized pieces. Season with salt and pepper on both sides. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the tofu pieces and cook, without stirring, 3 to 4 minutes, or until browned. Flip and cook 1 to 2 minutes, or until lightly browned and heated through. Turn off the heat. 

Make the Spiced Cucumber Mayo:
9 Make the Spiced Cucumber Mayo:

Wash and dry 2 cucumbers; small dice. Combine the mayonnaise, mirin, ketchup, diced cucumbers, and half the spice blend (you will have extra). Taste, then season with salt and pepper if desired.

Make the Spicy BBQ Sauce:
10 Make the Spicy BBQ Sauce:

Combine the barbecue sauce, 2 teaspoons of water, and as much of the gochujang as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the Creamy Oregano Dressing:
11 Make the Creamy Oregano Dressing:

Pick the oregano leaves off the stems; roughly chop the leaves. Combine the labneh, red wine vinegar, chopped oregano, and 1 tablespoon of olive oil. Taste, then season with salt and pepper if desired.

Make the Cucumber-Cilantro Sauce:
12 Make the Cucumber-Cilantro Sauce:

Wash and dry the remaining 2 cucumbers; small dice. Combine the cilantro sauce and diced cucumbers. Taste, then season with salt and pepper if desired.

Assemble & Store the Seared Tofu & Vegetable Rice:
13 Assemble & Store the Seared Tofu & Vegetable Rice:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 2 cooked tofu pieces

• 1 hard-boiled egg

Transfer the spiced  cucumber mayo to 2 small containers.

Assemble & Store the Tofu & Spicy BBQ Sauce:
14 Assemble & Store the Tofu & Spicy BBQ Sauce:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 2 cooked tofu pieces

Transfer the spicy BBQ sauce to 2 small containers.

Assemble & Store the Seared Shrimp & Marinated Feta:
15 Assemble & Store the Seared Shrimp & Marinated Feta:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 1/4 cooked shrimp

Transfer the Creamy Oregano Dressing to 2 small containers.

Assemble & Store the Shrimp & Cucumber-Cilantro Sauce:
16 Assemble & Store the Shrimp & Cucumber-Cilantro Sauce:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 1/4 cooked shrimp

Transfer the cucumber- cilantro sauce to 2 small containers.

Finish & Serve the Seared Tofu & Vegetable Rice:
17 Finish & Serve the Seared Tofu & Vegetable Rice:

Makes 2 servings:

Heat the finished tofu, rice, and egg in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spiced cucumber mayo and furikake.

Finish & Serve the Tofu & Spicy BBQ Sauce:
18 Finish & Serve the Tofu & Spicy BBQ Sauce:

Makes 2 servings:

Heat the finished tofu and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy BBQ sauce and crispy onions.

Finish & Serve the Seared Shrimp & Marinated Feta:
19 Finish & Serve the Seared Shrimp & Marinated Feta:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the labneh sauce and almonds.

Finish & Serve the Shrimp & Cucumber-Cilantro Sauce:
20 Finish & Serve the Shrimp & Cucumber-Cilantro Sauce:

Makes 2 servings:

Heat the finished shrimp and rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the cucumber-cilantro sauce.

Tips from Home Chefs

Prepare the tofu:
1 Prepare the tofu:

Preheat the oven to 450°F. Fill a medium pot 3/4 of the way up with water; cover and heat to boiling on high. Drain the tofu, then place on a paper towel-lined work surface. Place several layers of paper towels on top, then place a separate heavy-bottomed pot (or pan) on top of  the paper towels. Set aside to release the excess liquid, at least 10 minutes. Remove the paper towels and transfer the drained tofu to a cutting board.

2 Prepare the ingredients:

Meanwhile, wash and dry the fresh produce for bulk cooking. Halve the sweet potatoes lengthwise, then cut crosswise into 1/4-inch pieces. Halve and peel the onion; cut into 1-inch-wide wedges, keeping the layers intact. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Cut out and discard the core of the cabbage; large dice the leaves. Cut off and discard the stems of the peppers; cut crosswise into 1/2-inch pieces. Thoroughly wash your hands, knife, and cutting board immediately after handling.

Prepare the ingredients:
Make the hard-boiled eggs:
3 Make the hard-boiled eggs:

Carefully add the eggs to the pot of boiling water and cook 9 minutes. Reserving the pot, drain thoroughly and rinse under cold water 30 seconds to 1 minute to stop the cooking process. When cool enough to handle, peel the cooked eggs, then halve lengthwise.

4 Roast the vegetables:

Meanwhile, line a sheet pan with foil. Transfer the sweet potato pieces, pepper pieces, and onion wedges to the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 17 to 19 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

Roast the vegetables:
Roast & dress the remaining vegetables:
5 Roast & dress the remaining vegetables:

Meanwhile, line a separate sheet pan with foil. In a large bowl, combine the soy glaze, rice vinegar, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Transfer the carrot pieces and diced cabbage to the sheet pan. Drizzle with olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 10 to 12 minutes, or until browned and tender when pierced with a fork. Transfer to the bowl of dressing; toss to coat.

5 Cook & finish the rice:

In the pot used to cook the eggs, combine the rice, a big pinch of salt, and 1 1/4 cups of water. Heat to boiling on high. Once boiling, reduce the heat to low. Cover and cook, without stirring, 15 to  17 minutes, or until the water has been absorbed and the rice is tender. Turn off the heat and fluff with a fork. Transfer to the bowl of dressed vegetables; stir to combine. Taste, then season with salt and pepper if desired. 

Cook & finish the rice:
Cook the shrimp:
7 Cook the shrimp:

Meanwhile, 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 olive oil on medium-high until hot. Add the seasoned shrimp. Cook, stirring occasionally, 4 to 5 minutes, or until opaque and cooked through. Transfer to a plate. Rinse and wipe out the pan.

8 Cook the tofu:

Halve the pressed tofu crosswise, then cut each half lengthwise into 4 equal-sized pieces. Season with salt and pepper on both sides. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the tofu pieces and cook, without stirring, 3 to 4 minutes, or until browned. Flip and cook 1 to 2 minutes, or until lightly browned and heated through. Turn off the heat. 

Cook the tofu:
Make the Spiced Cucumber Mayo:
9 Make the Spiced Cucumber Mayo:

Wash and dry 2 cucumbers; small dice. Combine the mayonnaise, mirin, ketchup, diced cucumbers, and half the spice blend (you will have extra). Taste, then season with salt and pepper if desired.

10 Make the Spicy BBQ Sauce:

Combine the barbecue sauce, 2 teaspoons of water, and as much of the gochujang as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Make the Spicy BBQ Sauce:
Make the Creamy Oregano Dressing:
11 Make the Creamy Oregano Dressing:

Pick the oregano leaves off the stems; roughly chop the leaves. Combine the labneh, red wine vinegar, chopped oregano, and 1 tablespoon of olive oil. Taste, then season with salt and pepper if desired.

12 Make the Cucumber-Cilantro Sauce:

Wash and dry the remaining 2 cucumbers; small dice. Combine the cilantro sauce and diced cucumbers. Taste, then season with salt and pepper if desired.

Make the Cucumber-Cilantro Sauce:
Assemble & Store the Seared Tofu & Vegetable Rice:
13 Assemble & Store the Seared Tofu & Vegetable Rice:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 2 cooked tofu pieces

• 1 hard-boiled egg

Transfer the spiced  cucumber mayo to 2 small containers.

14 Assemble & Store the Tofu & Spicy BBQ Sauce:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 2 cooked tofu pieces

Transfer the spicy BBQ sauce to 2 small containers.

Assemble & Store the Tofu & Spicy BBQ Sauce:
Assemble & Store the Seared Shrimp & Marinated Feta:
15 Assemble & Store the Seared Shrimp & Marinated Feta:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 roasted vegetables

• 1/4 cooked shrimp

Transfer the Creamy Oregano Dressing to 2 small containers.

16 Assemble & Store the Shrimp & Cucumber-Cilantro Sauce:

Makes 2 servings:

For each serving, in a large container combine: 

• 1/4 finished rice

• 1/4 cooked shrimp

Transfer the cucumber- cilantro sauce to 2 small containers.

Assemble & Store the Shrimp & Cucumber-Cilantro Sauce:
Finish & Serve the Seared Tofu & Vegetable Rice:
17 Finish & Serve the Seared Tofu & Vegetable Rice:

Makes 2 servings:

Heat the finished tofu, rice, and egg in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spiced cucumber mayo and furikake.

18 Finish & Serve the Tofu & Spicy BBQ Sauce:

Makes 2 servings:

Heat the finished tofu and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the spicy BBQ sauce and crispy onions.

Finish & Serve the Tofu & Spicy BBQ Sauce:
Finish & Serve the Seared Shrimp & Marinated Feta:
19 Finish & Serve the Seared Shrimp & Marinated Feta:

Makes 2 servings:

Heat the finished shrimp and vegetables in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the labneh sauce and almonds.

20 Finish & Serve the Shrimp & Cucumber-Cilantro Sauce:

Makes 2 servings:

Heat the finished shrimp and rice in the microwave 1 to 2 minutes, or until heated through. Garnish each serving with the cucumber-cilantro sauce.

Finish & Serve the Shrimp & Cucumber-Cilantro Sauce:
Browse Steps
1 of 20