Pescatarian with Seared Shrimp & Tofu

Pescatarian

with Seared Shrimp & Tofu

95 MIN
8 Servings
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Vegetarian
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Carb Conscious
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600 Calories Or Less
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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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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

See Plans
  • Nutrition
    PER SERVING
  • Calories
    790 Cals (est.)
View Full Nutrition
Nutrition Label
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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
  • 16 oz Firm Tofu
  • 1 Tbsp Rice Vinegar
  • 2 Pasture-Raised Eggs
  • ¼ cup Cilantro Sauce
  • 1⅛ lbs Tail-On Shrimp (Peeled & Deveined)
  • 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.

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

In the pot used to cook the eggs, combine the ricea 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.

Roast & dress the remaining vegetables:
6 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 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 sauce2 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 & Vegetables:
15 Assemble & Store the Seared Shrimp & Vegetables:

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 & Vegetables:
19 Finish & Serve the Seared Shrimp & Vegetables:

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

In the pot used to cook the eggs, combine the ricea 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.

6 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.

Roast & dress the remaining vegetables:
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 sauce2 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 & Vegetables:
15 Assemble & Store the Seared Shrimp & Vegetables:

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 & Vegetables:
19 Finish & Serve the Seared Shrimp & Vegetables:

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:
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