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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

8 min
Difficulty: 2/3
Mediterranean

This comforting stew, deeply flavoured with aromatics and sweetened with tomatoes, gets a zesty pick-me-up from lemon. A dollop of garlicky aioli adds a hint of creaminess that makes this dinner unforgettable! Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Calorie Smart (650kcal or less) is based on a per serving calculation of the recipe's kilocalorie amount. Ingredients: Tilapia fillets • Russet potato • Zucchini • Roma tomatoes • Mirepoix (carrot, onion, celery) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Lemon • Vegetable stock powder (salt, sugars (dextrose, corn syrup solids, sugar), dehydrated vegetables (sulphites) (carrot, potato, onion, leek, red and green bell peppers, cabbage, celery, tomato, garlic), hydrolyzed vegetable proteins (corn, soy), potato starch, palm oil, corn starch, yeast extract, canola oil, spice extracts, herb, turmeric extract, natural flavor) (soy, sulphites) • Zesty garlic blend (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) (sulphites) • Garlic • Smoked paprika-garlic blend (smoked paprika, garlic powder, silicon dioxide) (sulphites).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Tilapia
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Large Pot
Measuring Spoons
Zester
Measuring Cups

Tags

Quick
Under 50g of Carbs
Under 650 Calories
Feel-good
Ingredients
Tilapia

Tilapia

300 g

Zucchini

Zucchini

1 unit(s)

Garlic, cloves

Garlic, cloves

2 unit(s)

Russet Potato

Russet Potato

1 unit(s)

Tomato

Tomato

2 unit(s)

Lemon

Lemon

0.5 unit(s)

Mirepoix

Mirepoix

113 g

Smoked Paprika-Garlic Blend

Smoked Paprika-Garlic Blend

6 g

Vegetable Stock Powder

Vegetable Stock Powder

7.5 g

Zesty Garlic Blend

Zesty Garlic Blend

7 g

Mayonnaise

Mayonnaise

4 tbsp

Pepper

Pepper

0.25 tsp

Salt

Salt

0.25 tsp

Butter

Butter

1 tbsp

Oil

Oil

0.5 tbsp

Preparation
1
Roast tilapia

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • 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 10-12 min, until cooked through.** 
  • 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 potato into 1/2-inch pieces.
  • Cut tomatoes into 1/2-inch pieces.
  • Zest, then juice half the lemon (whole lemon for 4 servings).

3
Cook veggies

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

 

4
Cook stew

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

5
Make zesty garlic aioli

  • Meanwhile, to a small bowl, add lemon zest, Zesty Garlic Blend, mayo, 1/4 tsp (1/2 tsp) lemon juice and 1/2 tsp (1 tsp) garlic. (NOTE: Love garlic? Add more!) (TIP: Add 1/4 tsp [1/2 tsp] sugar, if desired.)
  • Season with salt and pepper, then stir to combine.

6
Finish and serve

  • 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 aioli over top. (TIP: Enjoy a little aioli with each bite instead of stirring it into the stew!)

 

Nutrition per serving

610

kcal

Calories

35

g

Fat

8

g

Saturated Fat

40

g

Carbohydrate

9

g

Sugar

6

g

Dietary Fiber

37

g

Protein

115

mg

Cholesterol

1350

mg

Sodium

0.4

g

Trans Fat

1700

mg

Potassium

100

mg

Calcium

3.5

mg

Iron

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Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

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Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

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Very High Fibre
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Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

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Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

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Quick
Under 50g of Carbs
Under 650 Calories

with Zesty Garlic Aioli

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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
2/3
Under 50g of Carbs

with Zesty Garlic Aioli

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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

with Zesty Garlic Aioli

2/3
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

with Zesty Garlic Aioli

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