Protein Swap | Goodfood Travels: Finland's Tilapia Soup
with Fresh Dill & Leeks
Cooking time
25 minutes
Servings
2/4
Calories
570 /serving
Goodfood goes global! We’re travelling the world in search of culinary inspiration, and bringing you our best finds. Next stop: Finland, where a delicate fish soup delivers nuanced flavours of allspice and dill in a creamy broth, while tilapia and potato stick to your ribs.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 14g Dill
- 75g Sliced leeks
- 2 Celery stalks
- 450g Potatoes
- 1g Ground allspice
- 30ml Vegetable demi-glace
- 60ml Heavy cream
Contains: Milk • Tilapia
You will need:
Medium pot
Salt & pepper (S&P)
2 or 4 tbsp Butter
Total Fat
26 g
Saturated Fat
15 g
Sodium
300 mg
Total Carb
53 g
Sugars
6 g
Protein
35 g
Fibre
7 g
Preparation
Mise en place
- Medium-dice the potatoes.
- Thinly slice the celery crosswise.
- Pick the dill fronds off the stems; roughly chop the fronds.
Start the soup
- In a medium pot, heat 2 tbsp butter (double for 4 portions) on medium-high.
- Add the leeks, celery and allspice. Sauté, 3 to 4 min., until fragrant and beginning to soften.
- Add the potatoes, cream, demi-glace, 2 ½ cups water (double for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring often, 10 to 12 min., until the potatoes are partially cooked.
Finish the soup
- Meanwhile, pat the salmon dry and cut into medium cubes; season with S&P.
- To the pot, add the salmon* and cook, covered, stirring occasionally, 3 to 5 min., until cooked through.
- If the soup seems dry, gradually add up to ½ cup water until you achieve your desired consistency; season with S&P.
Plate your dish
- Divide the soup between your bowls.
- Garnish with the dill. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
