Protein Swap | Creamy Tilapia Chowder
with Greens & Potatoes
Cooking time
20 minutes
Servings
2/4
Calories
590 /serving
One spoonful of this chowdah and you’ll imagine yourself looking over the ocean on a breezy fall evening. It's easy to get enveloped in warmth from just-so soft potatoes mingling with flaky tilapia, in a creamy soup base lively with hints of lemon and herbs.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 120g Baby greens (baby spinach or kale)
- 450g Potatoes
- 200g Diced carrots
- 2 Scallions
- 15ml Minced garlic
- 30ml Vegetable demi-glace
- 200ml Milk
- 20g Lemon Bouquet blend (enriched wheat flour, paprika, salt, black pepper, garlic, sugar, onion, lemon peel, dill, coriander, rosemary, marjoram, parsley, lemon flavour, chili, bay leaf, lemon oil)
Contains: Milk • Tilapia • Wheat
You will need:
Medium pot
Salt & pepper (S&P)
2 or 4 tbsp Butter
Total Fat
19 g
Saturated Fat
10 g
Sodium
740 mg
Total Carb
68 g
Sugars
13 g
Protein
41 g
Fibre
9 g
Preparation
Start the chowder
- Thinly slice the scallions crosswise, separating the white bottoms and green tops.
- In a medium pot, heat 2 tbsp butter (double for 4 portions) on medium-high.
- Add the carrots, white bottoms of the scallions, garlic and S&P.
- Sauté, 2 to 3 min., until beginning to soften.
- Add the spices and stir until a paste forms.
Continue the chowder
- Medium-dice the potatoes.
- To the pot, add the milk, demi-glace, 2 cups water (double for 4 portions) and S&P; bring to a boil.
- Add the potatoes and simmer, stirring often, 12 to 14 min., until thickened.
Mise en place
- Meanwhile, pat the shrimp dry and remove the shells from the tails; season with S&P.
- Roughly chop the spinach.
Finish the chowder & serve
- To the pot, add the shrimp and spinach.
- Cook, stirring often, 2 to 4 min., until the shrimp* are opaque and the spinach has wilted.
- Divide the chowder between your bowls.
- Garnish with the green tops of the scallions. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
