Seafood Gumbo Recipe

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Seafood Gumbo Recipe

(Low Fat Recipe)

Ingredients:  Serves 6

2 tablespoons olive oil

2 medium onions, peeled and chopped

1 clove garlic, peeled and crushed

1 small green pepper, de-seeded and chopped

1 stick celery, trimmed and chopped

2 level tablespoons plain flour

725 ml fish stock

400 g tinned chopped tomatoes

85 g cooked ham, chopped

1 bay leaf

teaspoon Tabasco

225 g fresh okra, trimmed and sliced

175 g long-grain rice

225 g raw freshwater shrimps or prawns, peeled and de-veined

225 g fresh white crabmeat, chopped

12 fresh oysters, shelled

 

Method:

Heat the oil in a heavy, flameproof casserole and cook the onions in it over a moderate heat for 5 minutes.  Mix in the garlic, pepper and celery and cook, stirring often, for 5 minutes.  Sprinkle on the flour and cook, stirring, for 1 minute.  Stir in the stock, tomatoes, ham, bay leaf and Tabasco.  Bring to the boil, partially cover and simmer for 30 minutes.  Add the okra and cook, covered, for another 30 minutes.

 

Meanwhile, cook the rice.  Pour the rice into a measuring jug to see how many milliliters it makes; you will need 1 to 2 times that amount of liquid, depending on the type of rice.  Generally, it needs cooking for 15 minutes.  Easy-cook long-grain white rice needs double its volume of liquid and takes 18-20 minutes to cook.  There is no need to rinse the rice before cooking.  Rice is clean enough now to use straight from the packet.  Put the rice into a heavy-based saucepan with the measured, unsalted water or stock.  Bring to the boil, stir to separate the grains, then cover and turn the heat very low.  Simmer for the cooking time without lifting the lid, which lets out steam and lowers the temperature.  The rice should be tender and all the liquid absorbed.  Fluff up the rice with a fork and serve immediately.

 

Stir the shrimps or prawns and crabmeat into the gumbo and cook for about 2 minutes until the shrimps turn pink.  Add the oysters and cook for 1 minute more.  Remove the bay leaf.  Ladle the gumbo into bowls, and give each one a serving of the rice.  You can use frozen okra if fresh okra is not available.

 

Note:  Gumbo is another name for okra pods, whose sticky juice thickens this Caribbean fish stew.

 

Nutrient Value Per Serving:

305 calories

7 g total fat (1 g saturated fat)

35 g carbohydrates

3 g fiber

490 mg sodium

 

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