Protein Swap | Tilapia & Green Pea Chowder
with Wilted Kale
Cooking time
20 minutes
Servings
2/4
Calories
650 /serving
That’s right, you’ll be warming your cockles over bowls of fish chowder in just 20 minutes. We’re breaking down the classic coastal soup into its component parts for a stunning presentation, featuring whole tilapia fillets atop cubed potatoes, poppin’ peas and kale in a dedicated seasoning blend.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 450g Potatoes
- 120g Chopped kale
- 50g Diced onions
- 30ml Vegetable demi-glace
- 150g Green peas
- 60ml Heavy cream
- 12g Chowder Down blend (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 pan
Medium pot
Oil
Salt & pepper (S&P)
2 or 4 tbsp Butter
Total Fat
29 g
Saturated Fat
15 g
Sodium
700 mg
Total Carb
63 g
Sugars
10 g
Protein
41 g
Fibre
10 g
Preparation
Start the chowder
- Small-dice the potatoes.
- In a medium pot, heat 2 tbsp butter (double for 4 portions) on medium-high.
- Add the onions and sauté, 2 to 3 min., until beginning to soften; season with ¾ of the spices.
- Add the demi-glace, 2 ¼ cups water (3 ½ cups for 4 portions), the potatoes and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 10 to 12 min. (12 to 14 min. for 4 portions), until the potatoes are just tender.
Cook the cod
- Meanwhile, pat the cod dry; season with the remaining spices and S&P.
- In a medium pan, heat a drizzle of oil on medium-high.
- Add the cod* and cook, 2 to 3 min. per side, until golden brown and cooked through.
- Transfer to a plate.
Finish the chowder
- To the pot of chowder, add the cream, peas and kale.
- Cook, stirring occasionally, 1 to 2 min., until the kale has wilted; season with S&P.
Plate your dish
- Divide the chowder between your bowls.
- Top with the cod. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
