Southern-Spiced Tilapia & Scallion Mayo with Vegetable Farro & BBQ Sauce

Southern-Spiced Tilapia & Scallion Mayo

with Vegetable Farro & BBQ Sauce

30 MIN
4 Servings
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  • with Salmon
    includes four 5-oz Sustainably Sourced Skin-On Salmon Fillets View recipe
  • with Tilapia
    includes 4 Sustainably Sourced Tilapia Fillets
  • with Tilapia

    From the Test Kitchen

    We’re serving our zesty spiced tilapia with a hearty side of farro, elevated by a few simple twists. We’re tossing the cooked grain with barbecue sauce for a hint of tanginess, then stirring in tender roasted poblano peppers and broccoli for textural contrast.
    12 green SmartPoints® per serving
    11 blue SmartPoints® per serving
    7 purple SmartPoints® per serving
    To learn more about WW and SmartPoints® visit ww.com

    Hey, Chef! Try these WW pro-tips: Skip adding salt during prep and cooking, and see nutrition info for sodium as packaged. Counting SmartPoints? Choose nonstick cooking spray (0 SmartPoints) instead of olive oil (1 SmartPoint per teaspoon) to coat your pan before heating.
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    Wellness Details

    WW™ Approved
    • Nutrition
      PER SERVING
    • Calories
      610 Cals (est.)
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    fresh
    ingredients
    Southern-Spiced Tilapia & Scallion Mayo with Vegetable Farro & BBQ Sauce
    Title
    • 4 Tilapia Fillets
    • 1 cup Semi-Pearled Farro
    • ½ lb Grape Tomatoes
    • 2 Poblano Peppers
    • 4 Scallions
    • 2 cloves Garlic
    • 1 lb Broccoli
    • ½ cup Barbecue Sauce
    • ¼ cup Mayonnaise
    • 1 oz Sweety Drop Peppers
    • 2 Tbsps Vegetarian Worcestershire Sauce
    • 1 Tbsp Southern Spice Blend (Onion Powder, Garlic Powder, Ground Yellow Mustard, Smoked Paprika & Cayenne Pepper)
    time-saving
    tips & techniques
    Cook & dress the farro
    1 Cook & dress the farro

    Place an oven rack in the center of the oven; preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the farro to the pot. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add the barbecue sauce and 2 teaspoons of olive oil. Season with salt and pepper; stir to combine. Cover to keep warm.  

    Prepare the ingredients & marinate the tomatoes
    2 Prepare the ingredients & marinate the tomatoes

    Meanwhile, 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. Thinly slice the scallions. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes; place in a bowl. Add the worcestershire sauce and 2 teaspoons of olive oil. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Cut off and discard the stems of the poblano peppers. Halve the lengthwise; remove the ribs and seeds, then large dice. Thoroughly wash your hands immediately after handling.

    Roast the vegetables
    3 Roast the vegetables

    Place the broccoli florets and diced peppers on a sheet pan. Drizzle with 2 teaspoons of olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

    Make the scallion mayo
    4 Make the scallion mayo

    Meanwhile, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced scallions and chopped garlic; season with salt and pepper. Cook, stirring constantly, 3 to 4 minutes, or until lightly browned and slightly softened. Transfer to a medium bowl (including any oil from the pan). Stir in the mayonnaise and 1 tablespoon of water. Taste, then season with salt and pepper if desired. Wipe out the pan.

    Cook the fish
    5 Cook the fish

    Pat the fish dry with paper towels. Season on both sides with salt, pepper, and the spice blend. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until browned and cooked through.* Turn off the heat.

    *An instant-read thermometer should register 145°F.

    Finish the farro & serve your dish
    6 Finish the farro & serve your dish

    To the pot of dressed farro, add the roasted vegetables and marinated tomatoes (including the liquid); stir to combine. Taste, then season with salt and pepper if desired. Serve the finished farro topped with the cooked fish, scallion mayo, and pickled peppers. Enjoy! 

    Tips from Home Chefs

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    Cook & dress the farro
    1 Cook & dress the farro

    Place an oven rack in the center of the oven; preheat to 450°F. Fill a medium pot 3/4 of the way up with salted water; cover and heat to boiling on high. Once boiling, add the farro to the pot. Cook, uncovered, 18 to 20 minutes, or until tender. Turn off the heat. Drain thoroughly and return to the pot. Add the barbecue sauce and 2 teaspoons of olive oil. Season with salt and pepper; stir to combine. Cover to keep warm.  

    2 Prepare the ingredients & marinate the tomatoes

    Meanwhile, 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. Thinly slice the scallions. Peel and roughly chop 2 cloves of garlic. Halve the tomatoes; place in a bowl. Add the worcestershire sauce and 2 teaspoons of olive oil. Season with salt and pepper; stir to combine. Set aside to marinate, stirring occasionally, at least 10 minutes. Cut off and discard the stems of the poblano peppers. Halve the lengthwise; remove the ribs and seeds, then large dice. Thoroughly wash your hands immediately after handling.

    Prepare the ingredients & marinate the tomatoes
    Roast the vegetables
    3 Roast the vegetables

    Place the broccoli florets and diced peppers on a sheet pan. Drizzle with 2 teaspoons of olive oil and season with salt and pepper. Toss to coat and arrange in an even layer. Roast 14 to 16 minutes, or until browned and tender when pierced with a fork. Remove from the oven. 

    4 Make the scallion mayo

    Meanwhile, in a large pan (nonstick, if you have one), heat 1 tablespoon of olive oil on medium-high until hot. Add the sliced scallions and chopped garlic; season with salt and pepper. Cook, stirring constantly, 3 to 4 minutes, or until lightly browned and slightly softened. Transfer to a medium bowl (including any oil from the pan). Stir in the mayonnaise and 1 tablespoon of water. Taste, then season with salt and pepper if desired. Wipe out the pan.

    Make the scallion mayo
    Cook the fish
    5 Cook the fish

    Pat the fish dry with paper towels. Season on both sides with salt, pepper, and the spice blend. In the same pan, heat 1 tablespoon of olive oil on medium-high until hot. Add the seasoned fish. Cook 3 to 4 minutes per side, or until browned and cooked through.* Turn off the heat.

    *An instant-read thermometer should register 145°F.

    6 Finish the farro & serve your dish

    To the pot of dressed farro, add the roasted vegetables and marinated tomatoes (including the liquid); stir to combine. Taste, then season with salt and pepper if desired. Serve the finished farro topped with the cooked fish, scallion mayo, and pickled peppers. Enjoy! 

    Finish the farro & serve your dish
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