Creamy Pumpkin Tilapia Soup

Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 people


  • 1 tablespoon coconut oil
  • 1 small onion chopped
  • 2 cloves garlic minced
  • 1 pound fresh tilapia or firm white fish, chopped
  • 4 cups low sodium chicken broth
  • 1 14-oz. can pumpkin puree
  • 1 14-oz. can full fat coconut milk
  • Sea salt and freshly ground black pepper to taste
  • 2 teaspoons chopped sage


  • In a large pot over medium heat, heat coconut oil.
  • To the pot, add the onion and garlic and cook for 5 minutes, until tender.
  • To the onion mixture, add the fish and cook for 5 minutes.
  • To the soup, add the remaining 5 ingredients (broth through sage) and stir.
  • Cook for 15 minutes, until fish is cooked through and flakes easily with a fork. Serve warm.


SERVING SUGGESTION: A big salad tossed with Leanne’s basic vinaigrette (In a large bowl, toss together torn lettuce (not iceberg -no nutrition) and salad veggies of your choice. In a small bowl, whisk together 3 tablespoons extra virgin olive oil, 1 tablespoon balsamic vinegar, 1 clove pressed garlic and a pinch of dried basil and oregano; drizzle dressing over salad).
NUTRITION: 403 Calories; 23g Fat (50.4% calories from fat); 35g Protein; 16g Carbohydrate; 3g Dietary Fiber; 55mg Cholesterol; 587mg Sodium. Exchanges: 0 Grain (Starch); 1 Lean Meat; 2 Vegetable; 1/2 Fat.
Tried this recipe?Let us know how it was!