Tilapia Fish Chowder
with Broccoli & Carrots
Cooking time
25 minutes
Servings
4
Calories
480 /serving
What comes to mind when you think about a good bowl of chowder? It should be thick, creamy and comforting, and brimming with fish and veggies (including broccoli, in this case). Each one is topped with a seared fillet of tilapia, so kids can flake it right in.
We will send you:
- 4 Sustainably-raised tilapia fillets (BAP-certified)
- 200g Nantes carrots
- 450g Potatoes
- 2 Celery stalks
- 200g Broccoli florets
- 1 Onion (or shallot)
- 60ml Vegetable demi-glace
- 120ml Heavy cream
- 18g Scandinavian Styles spices (enriched wheat flour, onion, garlic, salt, allspice, nutmeg)
Contains: Milk • Tilapia • Wheat
You will need:
Oil
Salt & pepper (S&P)
3 tbsp Butter
Large high-sided pan (non-stick if possible)
Total Fat
24 g
Saturated Fat
13 g
Sodium
590 mg
Total Carb
38 g
Sugars
8 g
Protein
34 g
Fibre
6 g
Preparation
Cook the tilapia
- Pat the tilapia dry; season with ¼ of the spices and S&P.
- In a large, high-sided 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 browned and cooked as desired.
- Transfer to a plate and reserve the pan.
Mise en place
- Meanwhile, medium-dice the carrots, celery and potatoes.
- Halve, peel and small-dice the onion.
- Halve the broccoli if large.
Make the chowder
- In the reserved pan, heat 3 tbsp butter on medium-high.
- Add the onion and sauté, 1 min., until beginning to soften.
- Add the remaining spices and sauté, 1 min., until fragrant.
- Add the potatoes, carrots, broccoli, celery, demi-glace, 3 cups water and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 12 to 14 min., until the vegetables are just tender.
- Add the cream and S&P. Simmer, stirring occasionally, 2 min., until combined and slightly thickened.
Plate your dish
- Divide the chowder between your bowls.
- Top with the tilapia. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
