Seafood Gumbo Recipe
Ingredients
- 1 lb shrimp
- 1 lb scallops
- 8 oz crab meat
- 8 oz shelled oyster
- 1 lb crayfish meat
- 2.5 quarts vegetarian broth
- 1 lb cod
- 1 15 oz can of cooked whole tomatoes
- 1 lb chopped okra (I use frozen)
- 2 onions
- 10 cloves of garlic
- 1 bell pepper
- 2 celery stalks
- 1 carrot
- assorted herbs like thyme, oregano, basil and tarragon. I use a sachet so I can remove it before serving.
- Creole seasoning (I use a lot of it)
- cayenne pepper
- roux
Directions
- Start with a dark roux (see recipe on right)
- add onions to the roux cook for about 5 minutes, adding some broth if it is too dry
- add chopped bell pepper, celery, carrot and garlic.
- add can of cooked tomatoes. I usually crush the tomatoes in my hand as I add them .
- Add the okra
- Add the rest of your broth and stir everything together.
- Add the herb sachet or sprinkle desired amounts into the gumbo
- Add the creole seasoning and the cayenne pepper
- Bring to a boil
- Let simmer for at least an hour; longer always seems to be better.
- add the shrimp and crayfish first, after 2-3 minutes add the crab meat and oysters. Add the cod last first.
- Add final creole and cayenne seasonings to your palate's satisfaction
- Serve over rice.
Adding to Planner
Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 284g | |
| Recipe makes 12 servings | |
| Calories 257 | |
| Calories from Fat 87 | 34% |
| Total Fat 9.85g | 12% |
| Saturated Fat 5.26g | 21% |
| Trans Fat 0.0g | |
| Cholesterol 168mg | 56% |
| Sodium 346mg | 14% |
| Potassium 751mg | 21% |
| Total Carbs 8.57g | 2% |
| Dietary Fiber 1.9g | 6% |
| Sugars 2.16g | 1% |
| Protein 32.57g | 52% |
