A mid-priced seafood that 8% lighter than the average seafood meal and ranks in the 73th percentile for protein.
Value4/5
Protein4/5
Lightness3/5
Ease5/5
👍 Best for
✓ Hitting protein goals✓ Busy weeknights✓ Beginner cooks✓ Seafood lovers
✋ Skip if
✕ You're doing keto / low-carb
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from HelloFresh🔄 Availability checked weekly
Nutrition per serving
Protein27% · 47g
Carbs26% · 45g
Fat47% · 37g
10g
Fiber
920mg
Sodium
6.7g
Protein / 100 cal
Per serving, as packaged by HelloFresh. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
73th pctl
More protein than 73% of 1,474 meals
Protein density
6.7g /100cal
Leaner than 88% of meals
vs Seafood average
8% lighter
This700
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Low carb✕ Keto-friendly✕ Under 500 cal✓ High fiber✕ Lower sodium
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Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary✓ High Protein✓ Easy Prep✓ Pork-free
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
Veggie Stock Concentrate
Chickpeas
Crème Fraîche
Tilapia
Kale
Lemon
Garlic
Scallions
Salt
Black Pepper
Cooking Oil
Butter
How to make it
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.
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.
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.
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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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.
2
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.
3
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.
4
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.
HelloFresh is the most popular meal kit in the US, offering 90+ recipes per week across Classic, Family, Veggie, Fit & Wholesome, and Quick & Easy plans.
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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]
delivers weekly meals across the US. For testing notes, delivery details, and how compares to alternatives, read the review on MealFan.
Nutrition per serving
700Calories
47gProtein
45gCarbs
37gFat
10gFiber
920mgSodium
Daily calorie contribution35% of 2,000 cal target
🍽️ Serves: 2 servings
💪 High-Protein
✓ Perfect for
High-protein goals
⚠ Not ideal for
Vegans
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.
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