Gulf of Mexico Gumbo

Photo: Oxmoor House

Yield: 9 servings (serving size: 1 cup gumbo and 1/2 cup rice)
Recipe from Cooking Light

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Nutritional Information

Amount per serving
  • Calories: 254
  • Calories from fat: 6%
  • Fat: 1.8g
  • Saturated fat: 0.3g
  • Monounsaturated fat: 0.3g
  • Polyunsaturated fat: 0.7g
  • Protein: 16.8g
  • Carbohydrate: 41.8g
  • Fiber: 2.4g
  • Cholesterol: 59mg
  • Iron: 3.1mg
  • Sodium: 447mg
  • Calcium: 73mg

Ingredients

  • 1 cup all-purpose flour
  • 1 teaspoon vegetable oil
  • 2 cups chopped onion
  • 1 cup chopped green bell pepper
  • 1/2 cup chopped celery
  • 4 garlic cloves, minced
  • 1 cup sliced okra
  • 1 cup chopped tomato
  • 1 1/2 cups water
  • 1 teaspoon Cajun-Creole Seasoning
  • 4 (8-ounce) bottles clam juice
  • 2 bay leaves
  • 1/2 pound skinned red snapper or other firm white fish fillet, cut into 1-inch pieces
  • 1/4 cup thinly sliced green onions
  • 3/4 pound crayfish, peeled
  • 1/4 pound medium shrimp, peeled and deveined
  • 1/2 teaspoon hot sauce
  • 4 1/2 cups hot cooked long-grain rice

Preparation

  1. Place flour in a 9-inch cast-iron skillet; cook over medium heat 20 minutes or until browned, stirring constantly with a whisk. (If flour browns too fast, remove it from heat, and stir until it cools down.) Remove from heat; set aside.
  2. Heat oil in a large Dutch oven over medium heat. Add onion, bell pepper, celery, and garlic; sauté 8 minutes or until vegetables are tender. Add okra and tomato; cover and cook 5 minutes, stirring occasionally. Add 1 1/2 cups water, Cajun-Creole Seasoning, clam juice, and bay leaves, and bring to a boil. Gradually add browned flour, stirring with a whisk. Reduce heat; simmer, uncovered, for 45 minutes, stirring occasionally.
  3. Add snapper; cook 5 minutes. Add green onions, crayfish, and shrimp; cook 10 minutes or until seafood is done. Stir in hot sauce; discard bay leaves. Serve gumbo over rice.
  4. Note: One (8-ounce) container select oysters, undrained, can be substituted for crayfish, if desired.
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