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Keto Bangers and Mash with Onion Gravy

Patricia Reitz

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Bangers and Mash is a British meal that’s traditionally made with mashed potatoes, but today I’ve opted to switch out the potatoes for mashed loaded cauliflower in order to make the meal more keto-friendly. Don’t get me wrong, potatoes are my all-time favorite vegetable, but for 1/5 the carb load, I don’t mind subbing cauliflower now and then. With yummy additions like cheese and bacon, I promise you won’t miss the spuds.

Items used to make this recipe:


Keto Bangers and Mash with Onion Gravy

makes 6 servings

Printable Recipe

Ingredients

FOR THE BANGERS:

  • Irish-style bangers

  • olive oil

FOR THE ONION GRAVY:

  • 1 tablespoon butter

  • 1 small onion, thinly sliced

  • 2 tablespoons water

FOR THE MASHED CAULIFLOWER:

  • 1 pound cauliflower florets, steamed

  • 4 ounces shredded cheddar cheese

  • 4 tablespoons butter

  • 4 tablespoons sour cream

  • 2 slices bacon, cooked and crumbled

  • garnish: sliced scallions or chopped chives

Directions

TO MAKE THE BANGERS:

  1. Drizzle olive oil in a heavy-bottom skillet and brown bangers on each side; remove from pan and make onions in the same skillet, without cleaning the skillet.

TO MAKE THE ONION GRAVY:

  1. In the same skillet used to cook bangers, melt the butter and saute the onions until they are caramelized, stirring frequently.

  2. Add water to deglaze pan and return bangers; simmer until bangers are heated through.

TO MAKE THE MASHED CAULIFLOWER:

  1. Mash together the hot steamed cauliflower, cheddar cheese, butter, sour cream, and crumbled bacon; taste and add salt and pepper as needed.

  2. Garnish with sliced scallions or chopped chives if desired.

Nutritional stats for one serving of mashed cauliflower (recipe serves 6):

  • calories 199

  • protein 8g

  • fat 17g

  • total carbs 5g

  • fiber 2g

  • net carbs 3g

Oven Baked Flounder with Lemon and Dill

Patricia Reitz

This quick and easy flounder recipe is exactly the kind of recipe you need on a busy weeknight. Whisk together a butter mixture, drizzle it on the fish, and bake for about 10 minutes - that’s it! This recipe works well with any mild white fish so feel free to substitute tilapia, cod, haddock, etc.

Oven Baked Flounder with Lemon and Dill

makes 4 servings

Printable Recipe

Ingredients

  • 2 pounds flounder fillets

  • 4 tablespoons unsalted butter, melted

  • 3 tablespoons freshly squeezed lemon juice

  • 2 cloves garlic, minced

  • 1 tablespoon dried parsley flakes

  • 1/2 teaspoon dried dill weed

  • 1/2 teaspoon kosher salt

  • 1/4 teaspoon freshly ground black pepper

Directions

  1. Preheat oven to 425F and place rack in center position.

  2. Prepare half sheet pan by lining it with parchment paper.

  3. Place flounder fillets in a single layer on parchment-lined half sheet pan.

  4. Whisk together the melted butter, lemon juice, garlic, parsley, and dill; pour over flounder and use a pastry brush to coat all the fillets with the butter mixture.

  5. Evenly sprinkle the fillets with the kosher salt and freshly ground black pepper.

  6. Bake fillets for 10-12 minutes per inch of thickness (or until they’re opaque and flake easily); remove from oven and rest 2 minutes before serving.

Tilapia with Garlic, Lemon, and Paprika

Patricia Reitz

Oven baked tilapia recipes. tilapia with garlic and lemon. how to cook tilapia. tilapia recipes.

This quick and tasty tilapia recipe is a great weeknight option. Pop the fillets in the oven while you steam a bag of frozen veggies and you’ll have dinner on the table in less than 30 minutes.

Items used to make this recipe:


Tilapia with Garlic, Lemon, and Paprika

makes 4 servings

Ingredients

  • 2 pounds tilapia fillets

  • 1 lemon, cut in half

  • 3 tablespoons melted butter

  • 1 teaspoon minced garlic

  • 1 teaspoon ground paprika

  • 1/2 teaspoon kosher salt

  • 1/2 teaspoon ground black pepper

  • 1/4 teaspoon ground cayenne pepper (or more to taste)

Directions

  1. Preheat oven to 350F and place oven rack in center position.

  2. Place tilapia fillets in a single layer on a half sheet pan.

  3. In a small bowl, combine the juice of half a lemon, melted butter, garlic, paprika, salt, pepper, and cayenne pepper; brush over fillets.

  4. Cut remaining half lemon into thin slices and add to pan with fillets.

  5. Bake in preheated oven for 10-20 minutes depending on the thickness of your fillets (general rule:  cook fish 10 minutes per inch of thickness).  Fish is fully cooked when it reaches 145F.