Meal Kit
Crispy Blackened Tilapia and Mango Chutney
with roasted broccoli and red peppers
Prep & Cook Time: 35-45 min.
Spice Level: Not Spicy
Cook Within: 3 days
Contains: Fish (Tilapia), Wheat
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Under %{max_calories} caloriesUnder 35g carbs
Chef
Ryan Pugh
“Blackened” may sound like something you want to avoid in cooking: it can denote charred, burned, destroyed, inedible, you're ordering pizza might as well give up now. But that's not the case here! With fish especially, blackened means adding incredible flavor and hints of heat, elevating our sea friends with fins to the height of delicious magic with just one dusting. And we made it crispy, too? Put down the pizza menu.
In Your Box (serves 2)
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11 oz. Tilapia Fillets
- 8 oz. Broccoli Florets
- 1 Red Bell Pepper
- 1 Lemon
- 2 Tbsp. Mango Chutney
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½ oz. Crispy Fried Onions
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2 Tbsp. Panko Breadcrumbs
- 1 Tbsp. Cornstarch
- 6 Chive Sprigs
- 2 tsp. Blackening Seasoning
Due to our just-in-time sourcing model, we may have to send you a substitute ingredient. Not to worry! We make sure every ingredient sent to you meets our high quality standards. We’ll keep you informed should a switch occur, so please check the ingredient labels in your meal bag.
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Nutrition (per serving) gqRmXDPE
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Calories490
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Carbohydrates34g
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Net Carbs28g
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Fat24g
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Protein37g
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Sodium1370mg
Recipe Steps
You Will Need
- Olive Oil
- Salt
- Pepper
- Cooking Spray
- 1 Baking Sheet
- 2 Mixing Bowls
- 1 Large Non-Stick Pan
Before You Cook
Cooking Guidelines
To ensure food safety, the FDA recommends the following as minimum internal cooking temperatures:
- Steak and Pork 145° F (rest cooked meat, 3 minutes) |
- Seafood 145° F |
- Chicken 165° F |
- Ground Beef 160° F |
- Ground Turkey 165° F |
- Ground Pork 160° F
Customize It Instructions
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If using chicken breasts, follow same instructions as tilapia in Steps 3 and 4, cooking until chicken reaches minimum internal temperature, 5-7 minutes per side.
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If using pork chops, follow same instructions as tilapia in Steps 3 and 4, cooking until pork reaches minimum internal temperature, 5-7 minutes per side.
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If using salmon, follow same instructions as tilapia in Steps 3 and 4, coating flesh side and cooking, skin side up first, until golden brown and salmon reaches minimum internal temperature, 4-6 minutes per side.
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1 Prepare the Ingredients
Stem, seed, remove ribs, and cut red bell pepper into 1/2" strips.
Cut broccoli into bite-sized pieces.Halve lemon lengthwise. Cut one half into wedges and juice the other half.Mince chives. -
2 Roast the Vegetables
Place broccoli and red bell pepper on prepared baking sheet. Toss with 2 tsp. olive oil, 1/2 tsp. salt, and a pinch of pepper. Massage oil, salt, and pepper into vegetables.
Spread into a single layer. Roast in hot oven until broccoli is tender and bright green, 12-15 minutes.While vegetables roast, prepare tilapia -
3 Prepare the Tilapia
Pat tilapia dry. Season both sides with a pinch of salt.
Combine cornstarch, 1 Tbsp. water, and seasoning blend in a mixing bowl until cornstarch is dissolved.Spread cornstarch-water mixture evenly on one side of tilapia. Top with panko, pressing gently to adhere. -
4 Cook the Tilapia
Line a plate with a paper towel. Place a large non-stick pan over medium heat and add 2 Tbsp. olive oil.
Carefully lay tilapia in hot oil, panko side down. Cook until panko is golden brown and crispy, 3-4 minutes.Flip tilapia. If pan is dry, add 1 tsp. olive oil. Cook until tilapia reaches a minimum internal temperature of 145 degrees, 2-3 minutes.Remove from burner. Transfer tilapia to towel-lined plate. Season with a pinch of salt. -
5 Make Chutney and Finish Dish
Combine mango chutney, chives, 1 tsp. lemon juice, and a pinch of salt in another mixing bowl.
Plate dish as pictured on front of card, topping tilapia with chutney and vegetables with crispy onions. Squeeze lemon wedges over meal to taste. Bon appétit!
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