Protein Swap | Goodfood & Chef: Smoky Cajun Tilapia
with Shiitakes & Potato-Parsnip Purée
Cooking time
25 minutes
Servings
2/4
Calories
570 /serving
Welcome to Goodfood & Chef! An opportunity for you to explore recipes with top Canadian talent, like Toronto’s Susur Lee, whose pioneering Southeast Asian and French fusion propelled him to celebrity status. Here he’s playing smoky Cajun seasonings off the brightness of capers and fresh thyme.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 75g Sliced leeks
- 450g Potatoes
- 200g Parsnips
- 4g Thyme
- 90g Shiitake mushrooms
- 2 Garlic cloves
- 10g Capers
- 10g Smoky Cajun spices (smoked paprika, mustard, onion, garlic, oregano, thyme, kosher salt)
Contains: Milk • Mustard • Sulphites • Tilapia
You will need:
Large pan (non-stick if possible)
Large pot
Oil
Peeler
Salt & pepper (S&P)
Strainer
2 or 4 tbsp Butter
Total Fat
18 g
Saturated Fat
9 g
Sodium
470 mg
Total Carb
71 g
Sugars
9 g
Protein
37 g
Fibre
77 g
Preparation
MIse en place
- Mince the garlic and capers.
- Peel and medium-dice the potatoes and parsnips.
- Pick the thyme leaves off the stems; roughly chop the leaves.
- Remove the stems from the mushrooms; thinly slice.
Make the purée
- In a large pot, add the leeks, parsnips and potatoes.
- Add enough water to cover the vegetables.
- Boil, 14 to 16 min., until very tender.
- Reserving ½ cup cooking water (double for 4 portions), drain and return to the pot.
- Off the heat, add 2 tbsp butter (double for 4 portions).
- Mash, gradually adding the reserved cooking water until you achieve your desired consistency; season with S&P.
Prepare the shrimp & mushrooms
- Meanwhile, pat the shrimp dry (remove the shells from the tails if desired); season with S&P.
- In a medium bowl, combine the shrimp, ½ the garlic, ½ the thyme, ½ the spices and S&P.
- In a second medium bowl, combine the mushrooms, remaining garlic, thyme and spices, and S&P.
Cook the shrimp & mushrooms
- In a large pan (non-stick if possible), heat a drizzle of oil on medium.
- Add the mushrooms and sauté, 2 to 3 min., until softened.
- Return to the bowl.
- In the same pan, heat a drizzle of oil on medium.
- Add the shrimp* and cook, 1 to 2 min. per side, until opaque and cooked through.
Finish & serve
- To the pot of purée, add ½ the capers; stir well.
- Divide the purée between your plates.
- Top with the remaining capers, and the shrimp and mushrooms. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
