Keto Tilapia and Sausage Creamy Vegetable Stew
- Minutes to Prepare:
- Minutes to Cook:
- Number of Servings: 4
Ingredients
2 Tbsp Coconut oil16 oz. Tilapia fillets (4 fillets)1 Link, Italian Sausage, mild or hot (your preference)2 cups Broccoli flowerets, raw or frozen1 cup Green beans, raw or frozen1/4 cup Sweet green peppers, raw or frozen - sliced and halved1/3 cup Onion Raw - chopped1 cup Celery, raw - sliced1 clove Garlic, raw, pressed or finely diced1 Tbsp Onion Onion by Tastefully Simple (optional)1 tsp Old Bay Low Sodium Seasoning4 cups Reduced Sodium Chicken Broth2 oz. heavy whipping cream5 fluid ounces So Delicious Culinary Coconut Milk2 stalks Green onions, cut with scissors2 ozs. Sharp Cheddar cheese - shredded (optional)
Heat the coconut oil in a large and deep pan that will allow you to fry the fish in it and will also hold about 7 cups of liquid. Fry the fish on medium heat to put a light brown crust on it. It need not be cooked all the way through at this point as it will simmer a while with the rest of the ingredients later. Remove the cooked fish from the pan and set aside in a large bowl - don't worry about it falling apart and leave some oil in the pan for which the sausage to fry.
I like to squeeze the sausage from the casing into little tiny bits into the oil in the pan, about the size of marbles. This way there will be several pieces of sausage throughout the stew. Cook the sausage over low to medium heat until it is cooked to 160 degrees Fahrenheit. When cooked to temperature, remove to the same bowl as fish.
Turn the heat back up to medium and add broccoli, green beans, peppers, onions, celery, and garlic to the pan. Keep stirring to get them coated in the remaining oil. Add another Tbsp. coconut oil if needed (remember to add it to your daily totals if recording your macro/food intake). Add the Tastefully Simple Onion Onion and Old Bay seasonings at this time. Once the veggies are softened, put the fish and sausage back into the pan.
Add the broth to the pan. Cover and let simmer on low to medium heat for about 30 minutes. This will let all the flavors meld together. Stir occasionally to prevent sticking to the bottom of the pan; lower the heat if this is happening.
After 30 minutes, add the heavy whipping cream and the coconut milk, cover and let simmer on lowest heat for about 10 minutes. Stir two or three times.
Ladle into bowls, top with green onions. Shredded sharp cheddar cheese is also delicious served on top just before serving; it really compliments the sausage flavor!
Enjoy!
Makes (4) 1 to 1.5 cup bowls depending on how you cut up your veggies.
I like to squeeze the sausage from the casing into little tiny bits into the oil in the pan, about the size of marbles. This way there will be several pieces of sausage throughout the stew. Cook the sausage over low to medium heat until it is cooked to 160 degrees Fahrenheit. When cooked to temperature, remove to the same bowl as fish.
Turn the heat back up to medium and add broccoli, green beans, peppers, onions, celery, and garlic to the pan. Keep stirring to get them coated in the remaining oil. Add another Tbsp. coconut oil if needed (remember to add it to your daily totals if recording your macro/food intake). Add the Tastefully Simple Onion Onion and Old Bay seasonings at this time. Once the veggies are softened, put the fish and sausage back into the pan.
Add the broth to the pan. Cover and let simmer on low to medium heat for about 30 minutes. This will let all the flavors meld together. Stir occasionally to prevent sticking to the bottom of the pan; lower the heat if this is happening.
After 30 minutes, add the heavy whipping cream and the coconut milk, cover and let simmer on lowest heat for about 10 minutes. Stir two or three times.
Ladle into bowls, top with green onions. Shredded sharp cheddar cheese is also delicious served on top just before serving; it really compliments the sausage flavor!
Enjoy!
Makes (4) 1 to 1.5 cup bowls depending on how you cut up your veggies.
Nutritional Info Amount Per Serving
- Calories: 402.0
- Total Fat: 25.8 g
- Cholesterol: 106.7 mg
- Sodium: 2,219.6 mg
- Total Carbs: 12.4 g
- Dietary Fiber: 4.2 g
- Protein: 34.1 g
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