White Miso Fish Chowder
with Broccoli, Potatoes & Celery
Cooking time
20 minutes
Servings
2/4
Calories
680 /serving
Get into the thick of things! Miso paste, a salty-sweet concoction made with fermented soy beans and koji, is the taste layer behind many a successful Japanese soup. It’s easily applied to a classic fish chowder, full of veggies and tilapia.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 450g Potatoes
- 1 Head of broccoli
- 50g Diced onions
- 1 Celery stalk
- 20g White miso paste
- 30ml Vegetable demi-glace
- 90ml Heavy cream
- 9g Zesty Herbs spices (salt, garlic, dried carrots, spice, red bell pepper, sugar, curry powder (mustard), canola oil, onion, black pepper, lemon oil, citric acid)
Contains: Milk • Mustard • Soy • Tilapia
You will need:
Oil
Salt & pepper (S&P)
2 or 4 tbsp Butter
Large pot (non-stick if possible)
Total Fat
34 g
Saturated Fat
19 g
Sodium
1170 mg
Total Carb
60 g
Sugars
9 g
Protein
40 g
Fibre
9 g
Preparation
Cook the tilapia
- Pat the tilapia dry; season with ⅓ of the spices and S&P.
- In a large pot (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 flake into large pieces. Wipe out and reserve the pot.
Mise en place
- Meanwhile, small-dice the potatoes.
- Slice the celery crosswise on an angle.
Start the chowder
- In the reserved pot, heat 2 tbsp butter (double for 4 portions) on medium-high.
- Add the onions and miso. Sauté, 30 sec. to 1 min., until fragrant; season with the remaining spices.
- Add the potatoes, celery, demi-glace, cream, 2 ¼ cups water (3 ½ cups for 4 portions) and S&P; bring to a boil.
- Reduce to a simmer and cook, stirring occasionally, 11 to 13 min., until just tender.
Finish the chowder
- Cut the broccoli head into bite-size florets.
- To the pot, add the broccoli.
- Cook, stirring occasionally, 2 to 5 min., until tender.
- Off the heat, add the tilapia; stir gently.
Plate your dish
- Divide the chowder between your bowls. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
