Protein Swap | Creamy Tilapia Chowder
with Greens & Potatoes
Cooking time
20 minutes
Servings
2/4
Calories
580 /serving
One spoonful of this creamy chowdah and you’ll imagine yourself looking over the ocean on a breezy fall evening. Let yourself be enveloped in warmth from just-so soft potatoes mingling with tilapia with hints of lemon and herbs.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 2 Scallions
- 15ml Minced garlic
- 90g Baby greens (lettuce mix, baby spinach, kale or arugula)
- 200g Diced carrots
- 450g Potatoes
- 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, citric acid, sunflower oil, 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
730 mg
Total Carb
67 g
Sugars
13 g
Protein
41 g
Fibre
8 g
Preparation
Start the chowder
- 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.
- 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 cooked through and the spinach has wilted.
- Divide the chowder between your bowls.
- Garnish with the green tops of the scallions. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
