45 min
Cajun Tilapia Soup with Polenta
Recipe GLPRf446c361e04021
A vibrant, spiced fish soup featuring tender tilapia fillets seasoned with Cajun spices, served in a rich broth of blanched tomatoes, potatoes, and fresh herbs, accompanied by crispy polenta and topped with creamy Greek yogurt and fresh avocado.
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Ingredients
1 large red tomato, blanched
3 medium red tomatoes, blanched
1 medium yellow tomato, blanched
1 small to medium yellow onion, chopped
3 large garlic cloves, finely minced
6 teaspoons olive oil
3 cups fish broth
2 cups white potato, cubed
1 jalapeño pepper, minced
2¼ tablespoons fresh cilantro, finely chopped
2 sprigs fresh thyme
¼ teaspoon hot Hungarian paprika
6 teaspoons fresh lime juice
5 small tilapia fillets
3-4 tablespoons Cajun spice blend
Polenta rectangles
Greek yogurt
Fresh avocado, sliced
Directions
Prepare the tilapia fillets at least 1–2 hours before preparing the soup. Rub all 5 fillets evenly with the Cajun spice blend and refrigerate uncovered or covered to allow the flavors to penetrate the fish.
Heat 2 teaspoons of olive oil in a large skillet or flat-bottomed pan over medium-high heat. Once hot, place the seasoned tilapia fillets in the pan and cook until they reach an internal temperature of 145°F, approximately 4–5 minutes per side depending on thickness. Remove the cooked fillets to a plate and refrigerate them until the soup is ready.
Heat the remaining 3 teaspoons of olive oil in a large stainless-steel pan or soup pot over medium-high heat. Add the chopped yellow onion, minced jalapeño, and garlic; sauté for 2–3 minutes, stirring frequently.
While the aromatics are sautéing, cut the blanched tomatoes into small cubes and add them to the pan. Continue cooking for 1 minute to warm through.
Pour in the fish broth and add the finely chopped fresh cilantro. Reduce the heat to medium-low, cover, and simmer for 5 minutes, stirring occasionally.
Carefully transfer the contents of the pan to a blender and blend until completely smooth and liquefied. Pour the puree back into the pan.
Add the cubed white potatoes, thyme sprigs, hot Hungarian paprika, and lime juice to the pan. Break one of the cooled tilapia fillets into small pieces and add it to the broth.
Cover the pan and let the soup simmer gently over medium-low heat for 1 hour, stirring occasionally. Adjust the heat if necessary to maintain a gentle simmer and prevent vigorous boiling.
After 1 hour, cut the remaining 4 tilapia fillets in half lengthwise. Add the thicker portions to the soup, cover, and continue simmering for an additional 30 minutes over medium-low heat, stirring occasionally. You may gently turn the larger fillet pieces halfway through this cooking time.
Near the end of cooking, heat 1 teaspoon of olive oil in a separate skillet over medium heat. Cook the polenta rectangles on both sides until golden and crispy, about 2–3 minutes per side. Set aside.
To serve, ladle the soup (primarily the broth and potatoes, leaving the larger tilapia pieces) into 6 wide soup bowls. Place a piece of the cooked tilapia in the center of each bowl, standing it upright if possible. Top each piece of fish with 1 teaspoon of Greek yogurt, then arrange fresh avocado slices on top. Place a crispy polenta rectangle alongside or partially in the soup.
