Seared Tilapia & Lemon-Caper Sauce

with Orzo, Zucchini & Peppers

35 MIN

2 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

From the Test Kitchen

We’re giving flaky tilapia fillets a bright lift by cooking them in the pan with a rich butter sauce that highlights fresh lemon juice and briny capers—an easy take on classic Italian piccata.
CLICK FOR RECIPE CARD

See Plans

Dietary Information

See nutrition facts for total fat, saturated fat, cholesterol, and sodium information

600 Calories or Less

Nutrition

PER SERVING
Calories

570 Cals (est.)

View Full Nutrition

fresh

ingredients

2 Tilapia Fillets
4 oz Orzo Pasta
1 Zucchini
1 Lemon
2 cloves Garlic
1 bunch Parsley
2 Tbsps Butter
2 Tbsps Fromage Blanc
1 Tbsp Verjus Blanc
1 Tbsp Capers
1 Tbsp Weeknight Hero Spice Blend (Onion Powder, Garlic Powder, Smoked Paprika & Whole Dried Parsley)
3 oz Shishito Peppers

time-saving

tips & techniques

step-by-step

instructions

Cook Along

1 Prepare the ingredients

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. Quarter the zucchini lengthwise, then cut crosswise into 1/2-inch pieces. Peel and roughly chop 2 cloves of garlic. Quarter and deseed the lemon. Roughly chop the parsley leaves and stems. 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.

2 Cook the pasta

Add the pasta to the pot of boiling water and cook 7 to 9 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot.

3 Cook & finish the vegetables

Meanwhile, in a medium pan (nonstick, if you have one), heat 1 teaspoon of olive oil on medium-high until hot. Add the zucchini pieces and pepper pieces 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 frequently, 2 to 3 minutes, or until the vegetables are slightly softened. Turn off the heat. Transfer to the pot of cooked pasta and stir to combine. Cover to keep warm. Wipe out the pan.

4 Cook the fish

Pat the fish dry with paper towels; season on both sides with salt, pepper, and enough of the spice blend to coat (you may have extra). In the same pan, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes, or until browned. Flip and cook 2 to 3 minutes, or until lightly browned.

5 Make the pan sauce

To the pan, add the butter, capers, verjus (carefully, as the liquid may splatter), and the juice of 2 lemon wedges. Cook, constantly spooning the sauce over the fish, 1 to 2 minutes, or until the fish is coated and cooked through. Turn off the heat.

6 Finish the pasta & serve your dish

To the pot of cooked pasta and vegetables, add the fromage blanc and the juice of the remaining lemon wedges; stir to combine. Taste, then season with salt and pepper if desired. Serve the finished pasta topped with the cooked fish and pan sauce. Garnish with the chopped parsley. Enjoy!