Protein Swap | One-Pot Nova Scotia Fish Chowder
with Leeks & Carrots
Cooking time
30 minutes
Servings
2/4
Calories
540 /serving
Let a little sea breeze into the kitchen, straight off the Atlantic coast. Hefty fillets of tilapia make for a filling and creamy soup, swirled with a boat load of veggies: potatoes, of course, along with leeks, celery and carrots.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 75g Sliced leeks
- 450g Potatoes
- 2 Celery stalks
- 100g Diced carrots
- 200ml Milk
- 18g Chowder Down spices (enriched wheat flour, dried vegetables, salt, spices, mustard, sugar, sunflower oil, lemon oil, garlic, curry powder, onion, bell pepper, yeast extract, celery seeds, basil, parsley, chives, black pepper)
Contains: Milk • Mustard • Tilapia • Wheat
You will need:
Medium pot
Salt & pepper (S&P)
Whisk
2 or 4 tbsp Butter
Total Fat
17 g
Saturated Fat
10 g
Sodium
860 mg
Total Carb
62 g
Sugars
12 g
Protein
39 g
Fibre
8 g
Preparation
Mise en place
- Medium-dice the potatoes.
- Small-dice the celery.
Start the chowder
- In a medium pot, heat 2 tbsp butter (double for 4 portions) on medium-high.
- Add the potatoes, celery, leeks and carrots. Sauté, 2 to 3 min., until beginning to soften.
- Add the spices and sauté, 30 sec., until combined.
Continue the chowder
- To the pot, slowly whisk in the milk and 2 cups water (double for 4 portions); bring to a boil.
- Reduce to a simmer and cook, scraping up the the browned bits, 8 to 10 min., until beginning to soften; season with S&P.
Finish the chowder
- Pat the cod dry and halve crosswise; season with S&P.
- To the pot, add the cod* and cook, partially covered, 5 to 7 min., until cooked through.
Plate your dish
- Divide the chowder between your bowls. Bon appétit!
Camp Goodfood is back!
Choose from an exciting selection of 6 kid-approved recipes to make together as a team. Includes a fun starter kit, instructions split between adult & child, and hilarious videos starring Richard and Jordana.
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
