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Smart Provençal-Style Fish Stew
Quick
Under 50g of Carbs
Under 650 Calories
Smart Provençal-Style Fish Stew

with Zesty Garlic Aioli

Difficulty: 2/3
Mediterranean

This comforting stew, deeply flavoured with aromatics and sweetened with tomatoes, gets a zesty pick-me-up from tarragon and lemon. A dollop of garlicky aioli adds a hint of creaminess that makes this dinner unforgettable!

Allergens

Sulphites
Soy
Mustard
Milk
Egg
Tilapia

Utensils

Parchment Paper
Baking Sheet
Large Pot
Measuring Spoons
Zester
Small Bowl
Whisk
Measuring Cups
Paper Towel

Tags

Quick
Under 50g of Carbs
Under 650 Calories
Ingredients
Tilapia Fillets

Tilapia Fillets

300 g

Mirepoix

Mirepoix

113 g

Tomato

Tomato

2 unit

Garlic, cloves

Garlic, cloves

2 unit

Vegetable Stock Powder

Vegetable Stock Powder

1 tbsp

Smoked Paprika-Garlic Blend

Smoked Paprika-Garlic Blend

1 tbsp

Lemon

Lemon

0.5 unit

Zesty Garlic Blend

Zesty Garlic Blend

1 tbsp

Mayonnaise

Mayonnaise

4 tbsp

Unsalted Butter

Unsalted Butter

1 tbsp

Oil

Oil

0.5 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.25 tsp

Zucchini

Zucchini

1 unit

Red Potato

Red Potato

250 g

Preparation
1
Roast tilapia

Before starting, preheat the oven to 450˚F.Wash and dry all produce.Garlic Guide for Step 5: 1/4 tsp (1/2 tsp) mild, 1/2 tsp (1 tsp) medium and 1 tsp (2 tsp) extra! Pat tilapia dry with paper towels, then season with salt and pepper. Arrange tilapia on a parchment-lined baking sheet, then drizzle with 1/2 tbsp (1 tbsp) oil. Roast in the top of the oven until cooked through, 10-12 min.\*\* Using 2 forks, break up tilapia into large flakes.

2
Prep

Meanwhile, quarter zucchini lengthwise, then cut into 1/4-inch quarter-moons.Peel, then finely mince or grate garlic. Cut potatoes into 1/2-inch pieces.Cut tomato into 1/2-inch pieces. Zest, then juice half the lemon (whole lemon for 4 ppl).

3
Cook veggies

Heat a large pot over medium-high heat. When the pot is hot, add 1 tbsp (2 tbsp) butter, then swirl until melted. Add mirepoix and tomatoes. Cook, stirring occasionally, until tomatoes are mostly broken down, 3-4 min. Season with salt and pepper. Add potatoes and half the garlic, then sprinkle Smoked Paprika-Garlic Blend over top. Cook, stirring constantly, until fragrant, 30 sec.

4
Cook stew

Add stock powder and 2 cups (3 1/2 cups) water to the pot with veggies. Bring to a boil over high. Once boiling, add zucchini, then reduce heat to medium. Cover and cook, stirring occasionally, until veggies are tender, 9-11 min.

5
Make zesty garlic aioli

Meanwhile, add lemon zest, Zesty Garlic Blend, mayo, 1/4 tsp (1/2 tsp) lemon juice and 1/2 tsp (1 tsp) garlic to a small bowl. (NOTE: Reference garlic guide.) (TIP: Add 1/4 tsp [1/2 tsp] sugar, if desired.)Season with salt and pepper, then stir to combine.Transfer 1 tbsp (2 tbsp) aioli to another small bowl. Add 1/4 cup stew liquid (use same for 4 ppl), then whisk until smooth.

6
Finish and serve

Add aioli-stew mixture to the pot, then stir until combined.Add tilapia and 1/2 tsp (1 tsp) lemon juice to stew. Season with salt and pepper, then gently stir to combine. Divide stew between bowls. Dollop remaining aioli over top. (TIP: Enjoy a little aioli with each bite instead of stirring it into the stew!)

Nutrition per serving

580

kcal

Calories

33

g

Fat

7

g

Saturated Fat

39

g

Carbohydrate

10

g

Sugar

7

g

Dietary Fiber

36

g

Protein

110

mg

Cholesterol

1340

mg

Sodium

0.3

g

Trans Fat

1750

mg

Potassium

100

mg

Calcium

3.5

mg

Iron

with Tarragon Aioli

2/3
Under 50g of Carbs
Under 650 Calories

with Tarragon Aioli

2/3
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Very High Fibre
High Protein
Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Tarragon Aioli

2/3
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Very High Fibre
High Protein
Quick
Under 50g of Carbs
Under 650 Calories

with Tarragon Aioli

2/3
Under 50g of Carbs
Under 650 Calories

with Tarragon Aioli

2/3
Under 50g of Carbs
Under 650 Calories
2/3
Under 50g of Carbs

with Zesty Garlic Aioli

2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Very High Fibre
Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories
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