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Seared Tilapia & Orzo

with Roasted Broccoli & Salsa Verde

  • Group Created with Sketch.
    Time
    30 min
  • icon_serves Created with Sketch.
    Servings
    2
  • icon_cals Created with Sketch.
    Nutrition
    Est. 510 calories Group 22 Created with Sketch.
    Nutrition Label
    Download
WW Freestyle
10 Smart Points

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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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!  

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Blue Apron delivers original, step-by-step recipes and fresh ingredients to customers nationwide. Our menus change every week, so with each delivery you learn to cook inventive new dishes with seasonal ingredients. By letting us source these hard-to-find ingredients for you, you'll get food that is fresher and cheaper than you can get at your local supermarket, and there's no waste because we only send you what you need for each recipe.

We named our company “Blue Apron” because chefs around the world wear blue aprons when they're learning to cook, and it has become a symbol of lifelong learning in cooking. We believe you're never done learning in the kitchen, so we design our menus to ensure you're always learning new cooking techniques, trying new cuisines, and using unique ingredients.

Blue Apron is a weekly subscription service with no commitment - you can skip a week or cancel at any time with a week's notice. We can't wait to cook with you!

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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!