South West Tilapia Pot Pie #RSC

Tilapia is a popular fish in Southwestern cuisine, known for its mild flavor and versatility in various dishes.

This is high protein and non vegetarian recipe. Dish can be prepared in 80 minutes. Recipe requires some culinary experience (medium difficulty). Number of ingredients: 16.

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South West Tilapia Pot Pie #RSC

Cooking Method: Baking, Sautéing Cuisine: American, Southwestern Courses: Dinner, Main Dish Recipe Keys: High Protein Non Vegetarian

Difficulty: Intermediate Prep Time 30 min Cook Time 40 min Rest Time 10 min Total Time 1 hr 20 mins

Servings: 4 Calories: 1800

Best Season: Suitable throughout the year

Ingredients

Servings

• 16 ounce Tilapia fillets
• 1 cup All-purpose flour
• 4 tablespoon Butter
• 1 medium Onion
• 2 clove Garlic
• 1 medium Red bell pepper
• 1 cup Frozen corn
• 1 cup Frozen peas
• 1 cup Chicken broth
• 1 cup Heavy cream
• 1 teaspoon Cumin
• 1 teaspoon Chili powder
• 1 teaspoon Salt
• 1 teaspoon Black pepper
• 1 sheet Puff pastry
• 1 beaten Egg

Instructions

1. Preheat the oven to 375°F (190°C).
2. Season the tilapia fillets with salt and pepper.
3. In a large skillet, melt 2 tablespoons of butter over medium heat. Add the tilapia fillets and cook for 3-4 minutes per side until golden brown. Remove from the skillet and set aside.
4. In the same skillet, melt the remaining butter. Add the onion, garlic, and red bell pepper. Saute for 5 minutes until the vegetables are softened.
5. Add the flour, cumin, chili powder, salt, and black pepper. Stir well to combine.
6. Gradually add the chicken broth and heavy cream, stirring constantly until the mixture thickens.
7. Add the frozen corn and peas. Cook for an additional 2 minutes.
8. Remove the skillet from the heat and gently fold in the cooked tilapia fillets.
9. Transfer the mixture to a baking dish.
10. Roll out the puff pastry sheet and place it over the baking dish, trimming any excess pastry.
11. Brush the pastry with beaten egg.
12. Bake in the preheated oven for 30-35 minutes until the pastry is golden brown and the filling is bubbling.
13. Allow the pot pie to rest for 10 minutes before serving.

Nutrition Facts

Servings 4

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Amount Per Serving

Calories 450kcal

% Daily Value *

Total Fat 20g31%

Total Carbohydrate 35g12%

Sugars 5g

Protein 28g57%

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* The Percentage Daily Values are calculated from a 2,000 calorie diet. Your specific daily value may vary, depending on your individual calorie requirements.