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Seafood Gumbo

Diet.Chef's picture
Ingredients
  Okra 1⁄2 Pound, thinly sliced
  Onion 1 Large, thinly sliced
  Green bell pepper 1 , seeded and sliced
  Celery stalks 2 , sliced
  Garlic 2 Clove (10 gm), crushed
  Olive oil 2 Tablespoon
  All purpose flour 2 Tablespoon
  Water 3 Cup (48 tbs)
  Bay leaves 2
  Dried thyme 1 Teaspoon
  Cayenne 1⁄2 Teaspoon
  Canned diced tomatoes 1⁄2 Cup (8 tbs), drained
  Large shrimp 1⁄2 Pound, peeled, deveined
  Lump crabmeat 1⁄2 Pound, picked over
  Salt 1⁄4 Teaspoon
  Freshly ground pepper To Taste
Directions

1. Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the okra, onion, bell pepper, celery, and garlic. Cook until softened, 5 minutes.Transfer the vegetables to a bowl and set aside.
2. To make the roux, add the oil to the skillet and then the flour; stir until well-blended. Cook, stirring, until the flour is a rich brown color but not black, about 10 minutes.
3. Add the water in a thin stream, stirring continuously to remove any lumps, and bring to a simmer. Stir in the bay leaves, thyme, and cayenne; then add the tomatoes. Return the vegetables to the pan and simmer 5 minutes. Add the shrimp and crabmeat and simmer just until the shrimp are opaque in the center, 2-3 minutes. Discard the bay leaves. Season with the salt and pepper.

Recipe Summary

Cuisine: 
American
Course: 
Appetizer
Method: 
Simmering
Ingredient: 
Seafood
Interest: 
Healthy

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Average: 4.3 (16 votes)

Nutrition Rank

Nutrition Facts

Serving size: Complete recipe

Calories 1204 Calories from Fat 347

% Daily Value*

Total Fat 39 g60.3%

Saturated Fat 5.6 g27.9%

Trans Fat 0 g

Cholesterol 344.7 mg114.9%

Sodium 1939.6 mg80.8%

Total Carbohydrates 99 g32.9%

Dietary Fiber 23 g92.1%

Sugars 21.5 g

Protein 116 g231.9%

Vitamin A 87.7% Vitamin C 364%

Calcium 60.4% Iron 108%

*Based on a 2000 Calorie diet

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Seafood Gumbo Recipe