Seafood Gumbo

  • Yield: 16 servings
  • Prep: 15 mins
  • Cook: 70 mins

This gumbo starts with a medium-dark roux and the "Cajun Trinity": diced celery, bell pepper and onion. The reserved shrimp shells take a quick bath in the clam juice and broth mixture, making the gumbo super flavorful.

Ingredients

3/4cup vegetable oil
3/4cup all-purpose flour
1/2teaspoon dried thyme
1/2teaspoon dried basil
1-- bay leaf, crushed
1tablespoon salt
3/4teaspoon cayenne pepper
1/2teaspoon coarsely ground black pepper
1/2cup diced celery
1/2cup diced bell pepper
1/2cup diced white onion
1cup sliced okra (about 1 pound)
4-- garlic cloves, minced
1quart reduced-sodium chicken broth
1quart clam juice
1 1/2pounds small or medium shrimp, peeled, shells reserved
1can (14-ounce) fire-roasted tomatoes
2cups fresh oysters, drained
1pound lump crabmeat, shell pieces removed
1pound frozen crawfish tail meat
8cups cooked white rice
4-- green onions, chopped

Instructions

  1. Heat oil in a large stockpot over medium-high heat. Stir in flour; cook until smooth and darkened (about the color of a penny). Add thyme and next 10 ingredients (thyme through garlic). Cook until vegetables are tender. Remove from heat and cool about 30 minutes.
  2. Bring chicken broth, clam juice and reserved shrimp shells to a boil in a large pot. Cook 10 minutes. Remove shrimp shells, and reserve stock.
  3. Add vegetable mixture to stock and blend well. Cook until thickened. Add tomatoes, oysters, crab, crawfish and shrimp. Simmer 20 to 30 minutes. Serve over rice; sprinkle with green onions.

Nutritional Info *per serving

  • Calories 330
  • Glycemic Load 0
  • Fat 13g
  • Saturated Fat 1g
  • Polyunsaturated Fat 7g
  • Monounsaturated Fat 2.5g
  • Cholesterol 125mg
  • Sodium 1040mg
  • Potassium 410mg
  • Carbohydrate 32g
  • Fiber 1g
  • Sugars 2g
  • Protein 23g
  • Trans Fat 0g
  • Vitamin A 10%
  • Vitamin C 25%
  • Calcium 10%
  • Iron 20%
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