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Seafood Gumbo

Creole influences abound in this hearty gumbo courtesy of okra, file, peppers, onions, and celery. From Prevention Healthy Cooking.

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(9 Ratings)

9 Ratings

5 Stars 0%

4 Stars 44%

3 Stars 33%

2 Stars 11%

1 Stars 11%

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Seafood Gumbo
  • PREP TIME

    15 Min

  • TOTAL TIME

    25 Min

  • SERVINGS

    8

 

2
cups basmati rice
2
tablespoons olive oil
1
tablespoon Gold Medal® unbleached all-purpose flour
2
onions, chopped
1
green bell pepper, chopped
1
stalk celery, thinly sliced
3
cans (14 oz each) stewed tomatoes
1
cup sliced okra
1/2
lb haddock or other medium-firm fish fillets (about 1 inch thick) cut into cubes
1/2
lb uncooked medium shrimp, peeled, deveined
1/2
lb sea scallops
1/4
lb shucked oysters, drained and rinsed
1
teaspoon red pepper sauce
1/2
teaspoon filé powder
  • 1 Prepare the rice according to package directions.
  • 2 Meanwhile, in a large saucepan, combine the oil and flour. Cook over medium heat for 3 to 5 minutes, stirring constantly, until the mixture turns dark brown. Add the onions, bell pepper, and celery. Cook, stirring, for 3 to 4 minutes, or until the vegetables begin to soften.
  • 3 Add the tomatoes and okra and bring to a boil. Reduce the heat to low, cover, and simmer for 5 minutes. Add the haddock, shrimp, scallops, and oysters. Simmer, covered, for 5 minutes, or until the fish, shrimp, scallops, and oysters are opaque. Remove from the heat and stir in the hot-pepper sauce and file powder. Serve over hot rice.

Expert Tips

Filé (fee-lay) powder is a Creole seasoning made from the dried leaves of the sassafras tree and imparts a flavor similar to root beer.

Savory Soups and Stews from Prevention® (2000)

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Nutrition Information:

Nutrition Information:

1 Serving (8 servings)
  • Calories 360
    • (Calories from Fat 50),
  • Total Fat 5g
    • (Saturated Fat 1g,
    • Trans Fat 0g),
  • Cholesterol 80mg;
  • Sodium 1140mg;
  • Total Carbohydrate 57g
    • (Dietary Fiber 3g,
    • Sugars 10g),
  • Protein 21g;
Percent Daily Value*:
  • Vitamin A 8 %;
  • Vitamin C 25 %;
  • Calcium 10 %;
  • Iron 35 %;
Exchanges:
  • 2 1/2 Starch;
  • 0 Fruit;
  • 1 Other Carbohydrate;
  • 0 Skim Milk;
  • 0 Low-Fat Milk;
  • 0 Milk;
  • 1 Vegetable;
  • 1 1/2 Very Lean Meat;
  • 0 Lean Meat;
  • 0 High-Fat Meat;
  • 1/2 Fat;
Carbohydrate Choices:
  • 4;
*Percent Daily Values are based on a 2,000 calorie diet.
©Copyright 2009, Rodale, Inc.

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