Protein Swap | One-Pot Springtime Tilapia Chowder
with Baby Potatoes & Peas
Cooking time
20 minutes
Servings
2/4
Calories
550 /serving
If we could take everything we love about spring and put it into one pot, it would look a lot like this. Brimming with beautiful colours, this classic soup takes any chill out of the air. The creamy effect lingers from spoonful to spoonful.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 90g Baby greens (baby spinach or kale)
- 1 Shallot (or onion)
- 450g Baby potatoes
- 150g Green peas
- 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
910 mg
Total Carb
61 g
Sugars
14 g
Protein
43 g
Fibre
11 g
Preparation
Mise en place
- Medium-dice the potatoes.
- Pat the shrimp dry (remove the shells from the tails if desired); season with S&P.
- Halve, peel and mince the shallot.
Start the chowder
- In a medium pot, heat 2 tbsp butter (double for 4 portions) on medium-high.
- Add the shallot and sauté, 30 sec. to 1 min., until fragrant.
- Add the spices and sauté, 30 sec., until combined.
- Slowly whisk in the milk and 2 cups water (double for 4 portions); bring to a boil.
Continue the chowder
- To the pot, add the potatoes.
- Reduce to a simmer and cook, stirring occasionally, 12 to 14 min., until tender; season with S&P.
Finish the chowder
- To the pot, add the peas, spinach and shrimp.
- Cook, stirring occasionally, 2 to 3 min., until the shrimp* are opaque and cooked through and the spinach has wilted.
Plate your dish
- Divide your chowder between your bowls. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
