Yellow Curry & Lemongrass Tilapia with Brown Rice

Yellow Curry & Lemongrass Tilapia

with Brown Rice

30 MIN
2 Servings
Wellness at Blue Apron
Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.
Fri Delivery Only
Recipe only available for Friday delivery.
WW™ Approved
Our recipes that have the WW™ Mark of Wellness make vegetables the star of your meal, utilize lean proteins, keep calorie counts in mind and limit saturated fat, sodium and added sugar, and use simple, wholesome ingredients to make dinnertime a nourishing and joyful experience. Smart Point Values ® (SPVs) are assigned to recipes on an “as packaged” basis. To learn more about WW™ visit our partner’s website at WW.com.
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.
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.
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.
Plant-Forward
Our Plant-Forward recipes are designed by our chefs to help support a flexible diet that emphasizes plant-based foods like fresh fruits and vegetables, whole grains, beans and other legumes like lentils and soy foods, and includes occasional, moderate portions of meat, poultry, fish, and seafood.
Diabetes Friendly
Our diabetes friendly offering allows you to enjoy wholesome options while adhering to the guidelines set forth by the nutrition experts at our partner at the American Diabetes Association. A recipe with this badge features non-starchy, fibrous vegetables with a limit on calories, total carbohydrates, saturated fat, added sugar and sodium. For those chefs following ADA guidelines, it is recommended that no additional salt be added to this recipe when prepared and for chefs to skip all salting steps of a recipe. See nutrition information on your current page or at blueapron.com for sodium “as packaged”. To find out more about the American Diabetes Association's guidelines visit our partner’s website www.diabetes.org.

From the Test Kitchen

In this sophisticated dish, delicate tilapia fillets and crisp bok choy are cooked in our light, savory-sweet broth that highlights soy sauce, honey, fragrant lemongrass, spicy curry paste, and more. It pairs perfectly with a bed of hearty brown rice, which will soak up all of the vibrant flavors of the broth.
9 green SmartPoints® per serving
8 blue SmartPoints® per serving
3 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.
CLICK FOR RECIPE CARD

Get Cooking

Wellness Details Wellness

This meal was designed in collaboration with nutritionists with your holistic health in mind.

WW™ Approved 600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    500 Cals (est.)
View Full Nutrition
Nutrition Label
Download
fresh
ingredients
Yellow Curry & Lemongrass Tilapia with Brown Rice
Title
  • 2 Tilapia Fillets
  • ½ cup Brown Rice
  • 2 Scallions
  • 1 stalk Lemongrass
  • 2 cloves Garlic
  • 10 oz Baby Bok Choy
  • 1 Tbsp Honey
  • 1 Tbsp Soy Sauce
  • 1 Tbsp Yellow Curry Paste
  • 1 Tbsp Rice Vinegar
  • 6 oz Carrots
time-saving
tips & techniques
Prepare the ingredients & start the broth
1 Prepare the ingredients & start the broth

Remove the honey from the refrigerator to bring to room temperature. 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. Thinly slice the scallions, separating the white bottoms and hollow green tops. Peel and roughly chop 2 cloves of garlic. Cut off and discard the ends of the lemongrass. Peel away the fibrous outer layers to reach the pliable white core; finely chop the core to get 2 tablespoons (you may have extra). Peel the carrots and thinly slice on an angle. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. In a bowl, whisk together the soy sauce, vinegar, honey (kneading the packet before opening), and 1 cup of water


Retest: 

1/2 cup water and veg demi.

Cook the fish: Pat fish dry. Season with salt and pepper. In medium pan heat a 2 teaspoons of olive oil over medium-high until hot. Add the fish and cook 3 to 4 minutes per side. Remove from pan and cover to keep warm.

Make the sauce: heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced white bottoms of the scallions, chopped garlic, and chopped lemongrass. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the sliced carrots and chopped bok choy stems; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add as much of the curry paste as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined. Add the broth (carefully, as the liquid may splatter). Heat to boiling on high. Cook tk to tk minutes. Add the bok choy leaves and cook tk to tk minutes.

Serve the cooked rice with the seared fish and sauce. Garnish with scallion greens and tk enjoy. 


Cook the rice
2 Cook the rice

Add the rice to the pot of boiling water. Cook, uncovered, 17 to 19 minutes, or until tender. Drain thoroughly and return to the pot. 

Cook the vegetables & finish the broth
3 Cook the vegetables & finish the broth

Meanwhile, 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 sliced white bottoms of the scallions, chopped garlic, and chopped lemongrass. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the sliced carrots and chopped bok choy stems; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add as much of the curry paste as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined. Add the broth (carefully, as the liquid may splatter). Heat to boiling on high. 

Cook the fish & serve your dish
4 Cook the fish & serve your dish

Once the broth is boiling, place the seasoned fish and chopped bok choy leaves on top of the cooked vegetables and broth. Loosely cover the pan with foil and reduce the heat to medium-high. Cook 7 to 9 minutes, or until the fish is opaque and cooked through.* Turn off the heat. Serve the cooked fish, vegetables, and broth with the cooked rice. Garnish with the sliced green tops of the scallions. Enjoy! 

Tips from Home Chefs

About Blue Apron

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!

Get This Recipe Delivered
Prepare the ingredients & start the broth
1 Prepare the ingredients & start the broth

Remove the honey from the refrigerator to bring to room temperature. 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. Thinly slice the scallions, separating the white bottoms and hollow green tops. Peel and roughly chop 2 cloves of garlic. Cut off and discard the ends of the lemongrass. Peel away the fibrous outer layers to reach the pliable white core; finely chop the core to get 2 tablespoons (you may have extra). Peel the carrots and thinly slice on an angle. Cut off and discard the root ends of the bok choy; roughly chop, separating the stems and leaves. In a bowl, whisk together the soy sauce, vinegar, honey (kneading the packet before opening), and 1 cup of water


Retest: 

1/2 cup water and veg demi.

Cook the fish: Pat fish dry. Season with salt and pepper. In medium pan heat a 2 teaspoons of olive oil over medium-high until hot. Add the fish and cook 3 to 4 minutes per side. Remove from pan and cover to keep warm.

Make the sauce: heat 2 teaspoons of olive oil on medium-high until hot. Add the sliced white bottoms of the scallions, chopped garlic, and chopped lemongrass. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the sliced carrots and chopped bok choy stems; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add as much of the curry paste as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined. Add the broth (carefully, as the liquid may splatter). Heat to boiling on high. Cook tk to tk minutes. Add the bok choy leaves and cook tk to tk minutes.

Serve the cooked rice with the seared fish and sauce. Garnish with scallion greens and tk enjoy. 


2 Cook the rice

Add the rice to the pot of boiling water. Cook, uncovered, 17 to 19 minutes, or until tender. Drain thoroughly and return to the pot. 

Cook the rice
Cook the vegetables & finish the broth
3 Cook the vegetables & finish the broth

Meanwhile, 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 sliced white bottoms of the scallions, chopped garlic, and chopped lemongrass. Cook, stirring frequently, 30 seconds to 1 minute, or until slightly softened. Add the sliced carrots and chopped bok choy stems; season with salt and pepper. Cook, stirring occasionally, 3 to 4 minutes, or until slightly softened. Add as much of the curry paste as you’d like, depending on how spicy you’d like the dish to be. Cook, stirring constantly, 30 seconds to 1 minute, or until thoroughly combined. Add the broth (carefully, as the liquid may splatter). Heat to boiling on high. 

4 Cook the fish & serve your dish

Once the broth is boiling, place the seasoned fish and chopped bok choy leaves on top of the cooked vegetables and broth. Loosely cover the pan with foil and reduce the heat to medium-high. Cook 7 to 9 minutes, or until the fish is opaque and cooked through.* Turn off the heat. Serve the cooked fish, vegetables, and broth with the cooked rice. Garnish with the sliced green tops of the scallions. Enjoy! 

Cook the fish & serve your dish