Protein Swap | Vibrant Tilapia Chowder
with Heirloom Zucchini & Roasted Pepper
Cooking time
25 minutes
Servings
2/4
Calories
680 /serving
It’s never too soon to start thinking about the seaside. Channel vacation season vibes with a light, creamy, chunky bowl in one! Each serving is laden with lotsa veggies: morsels of tender heirloom zucchini, crunchy celery commas and shards of roasted pepper to sharpen up the effect. Plus, of course, plentiful potatoes cooked to just-soft, in a broth with notes of celery salt, bay leaves and nutmeg. Flaky tilapia fillets keeps things going swimmingly.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 450g Baby potatoes
- 2 Scallions
- 1 Celery stalk
- 2 Heirloom zucchini
- 1 Roasted pepper
- 30ml Vegetable demi-glace
- 45ml Heavy cream
- 10g Down by the Bay spices (celery salt, black pepper, mustard, bay leaves, nutmeg, paprika, cayenne pepper, cloves, ginger, mace, cardamom)
Contains: Milk, Mustard, Tilapia
You will need:
Medium pot
Large pan (non-stick if possible)
Oil
4 or 8 tbsp Butter
Salt & pepper (S&P)
Total Fat
40 g
Saturated Fat
21 g
Sodium
1020 mg
Total Carb
36 g
Sugars
6 g
Protein
36 g
Fibre
6 g
Preparation
Mise en place
Medium-dice the potatoes. Thinly slice the celery crosswise on an angle. Medium-dice the zucchini and roasted pepper. Thinly slice the scallions crosswise.
Start the chowder
In a medium pot, heat 2 tbsp butter (double for 4 portions) on medium-high. Add ⅔ of the scallions and sauté, 30 sec. to 1 min., until beginning to soften; season with ¾ of the spices. Add the potatoes, celery, demi-glace, 2 ¼ cups water (3 ½ cups for 4 portions) and S&P; bring to a boil. Reduce the heat to simmer and cook, stirring occasionally, 10 to 12 min. (12 to 14 min. for 4 portions), until the potatoes are just tender.
Cook the tilapia
Meanwhile, pat the tilapia dry with paper towel; season with the remaining spices and S&P. In a large pan (non-stick if possible), heat a drizzle of oil on medium-high. Add the tilapia* and cook, 2 to 3 min. per side, until golden brown and cooked through. Transfer to a plate and keep warm. Reserve the pan.
Sauté the zucchini
In the same pan, heat a drizzle of oil on medium-high. Add the zucchini and sauté, 2 to 4 min., until tender; season with S&P.
Finish the chowder
To the pot of chowder, add the zucchini, roasted pepper and cream. Cook, stirring occasionally, 1 to 2 min., until combined. Off the heat, add 2 tbsp butter (double for 4 portions); stir well.
Plate your dish
Divide the chowder between your bowls. Top with the tilapia. Garnish with the remaining scallions. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
