Seafood gumbo
Nutrition Facts
Serving Size 1/2 cup rice with about 1 1/2 cups of gumbo
Calories 312
| Amount Per Serving | ||
| Monounsaturated fat | 7 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 12 g | |
| Sodium | 870 mg | |
| Cholesterol | 109 mg | |
| Dietary fiber | 3 g | |
| Protein | 17 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
A Southern favorite, this gumbo is a lighter, Creole-style version.
Ingredients
(Serves 8)- 6 tablespoons canola oil
- 1/2 cup all-purpose flour
- 1 cup chopped yellow onions
- 1 cup chopped celery
- 1 cup chopped green bell pepper
- 2 chopped tomatoes
- 1 cup okra (frozen OK)
- 1 tablespoon Creole seasoning
- 2 cloves minced garlic
- 6 cups fish stock
- 2 bay leaves
- 1 pound peeled shrimp (16 to 20 count)
- 1/2 teaspoon smoked paprika
- 2 cans crab meat (about 6 ounces)
- 2 cups cooked brown rice
- 1 cup chopped parsley
Directions
Have all other ingredients prepared and measured before starting this recipe. It is also beneficial to serve in heated bowls.
In a large heavy pot, make the roux: heat oil over medium heat; gradually whisk in flour. Continue to cook, whisking continuously, until flour is the color of milk chocolate. (Do not burn.)
Stir in the chopped vegetables, Creole seasoning and garlic. Continue stirring and cooking until vegetables are softened and roux is evenly distributed over the vegetables, about 5 minutes.
Add the fish stock and bay leaves. Increase heat and bring to a slow boil. Reduce heat to low and simmer, uncovered, for about 30 minutes.
Sprinkle shrimp with paprika.
Add crab meat and shrimp to the gumbo base. Cook until shrimp is pink, or about 5 minutes.
Serve over brown rice and top with chopped parsley. To make a bit spicier, serve with Tabasco sauce.