Seared Tilapia & Orzo with Roasted Broccoli & Salsa Verde

Seared Tilapia & Orzo

with Roasted Broccoli & Salsa Verde

30 MIN
10 SmartPoints®
2 Servings
Wellness at Blue Apron
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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
These meals have 48g or less of net carbs (total carbs minus dietary fiber) per serving. They replace refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains.
600 Calories Or Less
Coming in at 600 calories or less per serving, these recipes are ideal for those choosing to monitor their caloric intake without sacrificing flavor. 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.
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From the Test Kitchen

To top our pan-seared tilapia, you’ll make an easy take on classic Italian salsa verde by combining briny capers, fresh parsley, and fragrant garlic paste with lemon juice and a hint of crushed red pepper. It’s all served over tender orzo pasta studded with a duo of roasted broccoli and onion.

This recipe was created in partnership with the wellness experts at WW. To learn more about WW and SmartPoints® visit ww.com

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  • Nutrition
    PER SERVING
  • Calories
    510 Cals (est.)
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fresh
ingredients
time-saving
tips & techniques
Prepare & roast the vegetables:
1 Prepare & roast the vegetables:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve and peel the onion; cut into 1/2-inch slices, separating the layers. Transfer the prepared broccoli and onion to a sheet pan. Drizzle with 1 teaspoon of olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

Make the salsa verde:
2 Make the salsa verde:

While the vegetables roast, finely chop the capers. Roughly chop the parsley leaves and stems. Quarter and deseed the lemon. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). In a bowl, combine the chopped capers and parsley, the juice of 2 lemon wedges, 1 teaspoon of olive oil, as much of the garlic paste as you’d like, and as much of the red pepper flakes as you’d like, depending on how spicy you’d like the dish to be. Taste, then season with salt and pepper if desired.

Cook the pasta:
3 Cook the pasta:

While the vegetables continue to roast, add the pasta to the pot of boiling water and cook, uncovered, 7 to 9 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

Cook the fish:
4 Cook the fish:

While the pasta cooks, pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat.

Finish the pasta & serve your dish:
5 Finish the pasta & serve your dish:

To the pot of cooked pasta, add the roasted vegetables, 1 teaspoon of olive oil, half the salsa verde, 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. Top the fish with the remaining salsa verde. Enjoy!  

Tips from Home Chefs

Prepare & roast the vegetables:
1 Prepare & roast the vegetables:

Place an oven rack in the center of the oven, then preheat to 450°F. Fill a medium pot with water; cover and heat to boiling on high. Wash and dry the fresh produce. Cut off and discard the bottom 1/2 inch of the broccoli stem; cut the broccoli into small florets. Halve and peel the onion; cut into 1/2-inch slices, separating the layers. Transfer the prepared broccoli and onion to a sheet pan. Drizzle with 1 teaspoon of olive oil and season with salt and pepper; toss to coat. Arrange in an even layer. Roast 18 to 20 minutes, or until browned and tender when pierced with a fork. Remove from the oven.

2 Make the salsa verde:

While the vegetables roast, finely chop the capers. Roughly chop the parsley leaves and stems. Quarter and deseed the lemon. Peel 1 clove of garlic; using a zester, finely grate into a paste (or use the small side of a box grater). In a bowl, combine the chopped capers and parsley, the juice of 2 lemon wedges, 1 teaspoon of olive oil, as much of the garlic paste as you’d like, and as much of the red pepper flakes 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 salsa verde:
Cook the pasta:
3 Cook the pasta:

While the vegetables continue to roast, add the pasta to the pot of boiling water and cook, uncovered, 7 to 9 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Cover to keep warm.

4 Cook the fish:

While the pasta cooks, pat the fish dry with paper towels. Season with salt and pepper on both sides. In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned fish and cook 3 to 4 minutes per side, or until lightly browned and cooked through. Turn off the heat.

Cook the fish:
Finish the pasta & serve your dish:
5 Finish the pasta & serve your dish:

To the pot of cooked pasta, add the roasted vegetables, 1 teaspoon of olive oil, half the salsa verde, 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. Top the fish with the remaining salsa verde. Enjoy!  

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