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

with Tarragon 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

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

Tilapia Fillets

300 g

Mirepoix

Mirepoix

113 g

Tomato

Tomato

190 g

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

Tarragon

Tarragon

7 g

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

200 g

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 4: 1/4 tsp (1/2 tsp) mild, 1/2 (1 tsp) 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.** Use 2 forks to break up tilpia 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 tomatoes into 1/2-inch pieces. Zest, then juice half the lemon (whole lemon for 4 ppl).Strip tarragon leaves from stems, then finely chop.

3
Cook veggies

Heat a large pot over medium-high heat. When hot, add 1 tbsp (2 tbsp) butter, then swirl the pot 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, 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 tarragon aioli

Meanwhile, add lemon zest, mayo, 1/4 tsp (1/2 tsp) lemon juice, 2 tsp (4 tsp) tarragon and 1/2 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, to taste, then stir to combine.Transfer 1 tbsp (2 tbsp) tarragon aioli to another small bowl. Add 1/4 cup liquid (same for 4 ppl) from stew, then whisk until smooth.

6
Finish and serve

Add aioli-stew mixture to the pot, then stir until combined.Add tilapia, 1/2 tsp (1 tsp) lemon juice and 2 tsp (4 tsp) tarragon to stew. Season with salt and pepper, to taste, then gently stir to combine. Divide stew between bowls. Sprinkle with any remaining tarragon, if desired. Dollop remaining tarragon aioli over top. (TIP: Enjoy a little aioli with each bite instead of stirring it into the stew!)

Nutrition per serving

570

kcal

Calories

33

g

Fat

7

g

Saturated Fat

36

g

Carbohydrate

9

g

Sugar

7

g

Dietary Fiber

36

g

Protein

110

mg

Cholesterol

1150

mg

Sodium

with Tarragon Aioli

2/3
Under 50g of Carbs
Under 650 Calories

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Under 50g of Carbs
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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

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
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