Vadouvan-Spiced Tilapia with Chickpeas, Tomatoes & Green Beans

Vadouvan-Spiced Tilapia

with Chickpeas, Tomatoes & Green Beans

35 MIN
4 SmartPoints®
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Vegetarian
Our vegetarian recipes contain no meat, poultry, fish, or seafood, but may include eggs, and animal-based dairy products, such as cheese and sour cream, as well as honey.
600 Calories Or Less
All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
WW Recommended
If you spot the WW logo next to a recipe, get excited! These recipes factor in calories, sugar, saturated fats, and protein to help guide you toward nutritious foods—while still keeping dinner satisfying and delicious. PersonalPoints™ are assigned to recipes on an “as packaged” basis. To learn more about WW (formerly Weight Watchers) visit our partner’s website at WW.com.
Lightyear
Learn more at DisneyCheck.com
Carb Conscious
Our Carb Conscious recipes provide a balanced approach to carbohydrate consumption by replacing refined carbohydrates from sources like white flour, rice, and cane sugar with high-fiber foods like fresh vegetables, fruits, and whole grains. Our Carb Conscious recipes have 42g or less of net carbohydrates (total carbohydrates minus dietary fiber) per serving, a 25% reduction in net carbs compared to the average Blue Apron recipe served in 2019. Due to the natural variation in size of and contribution of produce in our recipes, some recipes can be badged as Carb Conscious at 45g or less net carbs per serving.

From the Test Kitchen

Vadouvan is a blend of traditional Indian curry spices with a few French touches like dried garlic and shallot, which lends delightfully warm, bold flavor to our flaky tilapia—garnished with creamy yogurt and fresh mint for bright, cooling contrast. It all comes together over a hearty, savory-sweet medley of green beans, chickpeas, and currants simmered in a rustic tomato sauce.

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

Get Cooking
  • Nutrition
    PER SERVING
  • Calories
    540 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
time-saving
tips & techniques
Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Peel and finely chop the ginger. Combine in a bowl. Cut off and discard the stem ends of the green beans; halve crosswise. Place the tomatoes in a bowl and gently break apart with your hands. Drain and rinse the chickpeas. Pick the mint leaves off the stems. 

Cook the fish:
2 Cook the fish:

Pat the fish dry with paper towels; season on both sides with salt, pepper, and up to half the curry powder (you will have extra). In a medium pan (nonstick, if you have one), heat 1 teaspoon 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. Leaving any browned bits (or fond) in the pan, transfer to a plate. Cover with foil to keep warm.

Start the vegetables:
3 Start the vegetables:

In the pan of reserved fond, heat 1 teaspoon of olive oil on medium-high until hot. Add the mustard seeds and chopped garlic and ginger. Cook, stirring constantly, 30 seconds to 1 minute, or until the mustard seeds begin to pop. Add the halved green beans; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until lightly browned. Add 2 tablespoons of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until the green beans are slightly softened and the water has cooked off. 

Finish the vegetables & serve your dish:
4 Finish the vegetables & serve your dish:

Add the crushed tomatoes (carefully, as the liquid may splatter), drained chickpeas, and currants to the pan; season with salt and pepper. Cook, stirring frequently and mashing the chickpeas with the back of a spoon, 2 to 3 minutes, or until combined and slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired. Season the yogurt with salt and pepper. Serve the finished vegetables topped with the cooked fish and seasoned yogurt. Garnish with the almonds and mint leaves (tearing just before adding). Enjoy! 

Tips from Home Chefs

Prepare the ingredients:
1 Prepare the ingredients:

Wash and dry the fresh produce. Peel and roughly chop 2 cloves of garlic. Peel and finely chop the ginger. Combine in a bowl. Cut off and discard the stem ends of the green beans; halve crosswise. Place the tomatoes in a bowl and gently break apart with your hands. Drain and rinse the chickpeas. Pick the mint leaves off the stems. 

2 Cook the fish:

Pat the fish dry with paper towels; season on both sides with salt, pepper, and up to half the curry powder (you will have extra). In a medium pan (nonstick, if you have one), heat 1 teaspoon 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. Leaving any browned bits (or fond) in the pan, transfer to a plate. Cover with foil to keep warm.

Cook the fish:
Start the vegetables:
3 Start the vegetables:

In the pan of reserved fond, heat 1 teaspoon of olive oil on medium-high until hot. Add the mustard seeds and chopped garlic and ginger. Cook, stirring constantly, 30 seconds to 1 minute, or until the mustard seeds begin to pop. Add the halved green beans; season with salt and pepper. Cook, stirring frequently, 2 to 3 minutes, or until lightly browned. Add 2 tablespoons of water (carefully, as the liquid may splatter). Cook, stirring occasionally, 1 to 2 minutes, or until the green beans are slightly softened and the water has cooked off. 

4 Finish the vegetables & serve your dish:

Add the crushed tomatoes (carefully, as the liquid may splatter), drained chickpeas, and currants to the pan; season with salt and pepper. Cook, stirring frequently and mashing the chickpeas with the back of a spoon, 2 to 3 minutes, or until combined and slightly thickened. Turn off the heat. Taste, then season with salt and pepper if desired. Season the yogurt with salt and pepper. Serve the finished vegetables topped with the cooked fish and seasoned yogurt. Garnish with the almonds and mint leaves (tearing just before adding). Enjoy! 

Finish the vegetables & serve your dish:
Browse Steps
1 of 4