Roasted Tilapia with Garlic Scallion Oil
Trim and thinly slice scallions, separating whites from greens.
Veggie Stock Concentrate
Chickpeas
Crème Fraîche
Tilapia
Kale
Lemon
Garlic
Scallions
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Last seen on the menu on May 31, 2026. Meal services rotate recipes, so this may be offered again.
Nutrition Per Serving
Dietary Info
High ProteinEasy PrepPork-free
→ View this meal on HelloFresh
Ingredients
How to Make It
Step 1
Adjust rack to top position and preheat oven to 425 degrees. Wash and dry produce.
Trim and thinly slice scallions, separating whites from greens. Zest and quarter lemon. Peel and mince or grate garlic. Drain and rinse chickpeas. Remove and discard any large stems from kale; chop if desired.
Step 2
Pat tilapia* dry with paper towels and season generously with salt and pepper. Place on a lightly oiled baking sheet. Roast on top rack until tilapia is cooked through and easily flakes with a fork, 10-12 minutes.
Meanwhile, in a small microwave-safe bowl, combine scallion greens, lemon zest, half the garlic, and 1 TBSP oil (2 TBSP for 4 servings). Cover with plastic wrap; microwave for 30 seconds. Remove plastic wrap; season with salt and pepper to taste.
Step 3
Heat a drizzle of oil in a large pan over medium heat. Add scallion whites and remaining garlic; cook, stirring, until fragrant, 30-60 seconds.
Add chickpeas, crème fraîche, stock concentrate, ⅓ cup water, and 2 TBSP butter (⅔ cup water and 4 TBSP butter for 4 servings). Bring to a simmer, stirring occasionally.
Once simmering, stir in kale and cover pan with a lid. Cook until kale is wilted, 1-2 minutes. Stir to combine. Taste and season with salt and pepper.
Step 4
Divide creamy chickpeas and kale between plates; top with tilapia. Drizzle with garlic-scallion oil and top with a squeeze of lemon juice. Serve with remaining lemon wedges on the side.
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HelloFresh puts Roasted Tilapia with Garlic-Scallion Oil with HelloFresh's Roasted Tilapia with Garlic Scallion Oil: 700 calories, 47g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan. on the menu as a prepared dish that holds up on a weeknight without asking much of the cook. At 700 calories per serving and 47 g of protein, the numbers fit most balanced eating frameworks without adjustment.
Oil is a liquid with varying degrees of viscosity depending on temperature. Oil is any nonpolar chemical substance that is composed primarily of hydrocarbons and is hydrophobic and lipophilic. [1]
HelloFresh delivers weekly meals across the US. For testing notes, delivery details, and how HelloFresh compares to alternatives, read the HelloFresh review on MealFan.
Frequently asked questions
How many calories are in Roasted Tilapia with Garlic-Scallion Oil?
Roasted Tilapia with Garlic-Scallion Oil contains 700 calories and 47 g of protein per serving, portioned as HelloFresh's Roasted Tilapia with Garlic Scallion Oil: 700 calories, 47g protein. Seafood meal. Recipe, ingredients, and nutrition from MealFan..
Which meal service offers Roasted Tilapia with Garlic-Scallion Oil?
Roasted Tilapia with Garlic-Scallion Oil is offered by . Read the full review on MealFan for pricing, freshness ratings, and how compares to competitors.
| Meal | Calories ↕ | Protein ↕ | Carbs ↕ | Price ↕ | $ per g protein ↕ |
|---|---|---|---|---|---|
| HelloFreshRoasted Tilapia with Garlic Scallion OilThis meal | 700 | 47g | 45g | $9.00 | $0.19 |
| HelloFreshLemony Shrimp & Couscous Bowls › | 650 | 47g | 56g | $9.00 | $0.19 |
| Green ChefBBQ Sweet Potato & Shrimp Tacos › | 1250 | 47g | 144g | no data | no data |
| Green ChefOrange Chili Sockeye Salmon With Dirty Rice › | 810 | 47g | 102g | no data | no data |
| EveryPlateSalmon, Asparagus & Tomato Linguine › | 930 | 47g | 77g | no data | no data |
| DinnerlyPesto Shrimp Caesar Salad with Double Shrimp! › | ✓ 550 | ✓ 48g | ✓ 23g | ✓ $4.00 | ✓ $0.08 |
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MealFan database
Protein ranking
47 grams of protein per serving, compared with 7,999 meals across 28 brands.
Across all brands
#1,731 of 7,999
More protein than 76% of meals
Within HelloFresh
#765 of 2,103
More protein than 61% of HelloFresh meals
Updated as the catalog grows. Meals without reported protein are excluded.
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