Gulf of Mexico Gumbo

Number of Servings: 9 (428 g)
Active Time: 15 min.
Total Time: 1 hour 40 min.

Gumbo needs little introduction. Packed with fish, seafood, and vegetables, this hearty and spicy stew is phenomenal over rice.


  • 1 cup all-purpose flour
  • 1 tsp. vegetable oil
  • 2 cups chopped onion
  • 1 cup chopped green bell pepper
  • ½ cup chopped celery
  • 4 garlic cloves, minced
  • 1 cup sliced okra
  • 1 cup chopped tomatoes
  • 1½ cups water
  • 1 tsp. Cajun-Creole Seasoning, salt free
  • 4 (8 oz.) bottles low sodium clam juice
  • 2 bay leaves
  • ½ lb. skinned red snapper or other firm white fish fillet, cut into 1" pieces
  • ¼ cup thinly sliced green onions
  • ¾ lb. crayfish, peeled
  • ¼ lb. medium shrimp, peeled and deveined
  • ½ tsp. hot sauce
  • 4½ cups hot cooked brown rice


  1. Place flour in a 9″ cast-iron skillet; cook over medium heat until browned, stirring constantly with a whisk (20 minutes). (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 until vegetables are tender (8 minutes).
  3. Add okra and tomato; cover and cook, stirring occasionally (5 minutes).
  4. Add water, Cajun-Creole Seasoning, clam juice, and bay leaves; bring to a boil.
  5. Gradually add browned flour, stirring with a whisk. Reduce heat; simmer, uncovered, stirring occasionally (45 minutes).
  6. Add snapper (5 minutes).
  7. Add green onions, crayfish, and shrimp; cook until seafood is done (10 minutes).
  8. Stir in hot sauce; discard bay leaves. Serve gumbo over rice.

Nutrition Facts

9 servings per container

Serving Size 428 g

Amount per serving
Calories 275
% Daily Value*
Total Fat 2.5g 3%
Saturated Fat 0.5g 3%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 0.5g
Cholesterol 71mg 23%
Sodium 350mg 15%
Total Carbohydrate 43g 16%
Dietary Fiber 3.5g 14%
Total Sugars 3g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 37g
Protein 19g
Vitamin D 2.6mcg 15%
Calcium 72.9mg 6%
Iron 2.3mg 10%
Potassium 680mg 15%
Vitamin A 48.5mcg 6%
Vitamin C 24.5mg 25%
Vitamin E 2.3mg 15%
Vitamin K 15.6mcg 15%
Thiamin 0.4mg 35%
Riboflavin 0.2mg 15%
Niacin 8.8mg 60%
Vitamin B6 0.5mg 25%
Folate 91.6mcg 23%
Vitamin B12 6.7mcg 280%
Biotin 3.1mcg 10%
Chloride 257.8mg 10%
Pantothenate 1.1mg 20%
Phosphorus 441.3mg 35%
Iodine 0.9mcg 0%
Magnesium 90.4mg 20%
Zinc 1.8mg 20%
Selenium 40.5mcg 70%
Copper 0.8mg 90%
Manganese 1.5mg 70%
Chromium 0.6mcg 2%
Molybdenum 4.5mcg 8%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Cooked Brown Rice (water, Brown Rice), Clam Juice, Water, Onion, Crawfish, Snapper, Tomatoes, Green Pepper, All Purpose Flour (wheat Flour, Benzoyl Peroxide, Amylase, Ascorbic Acid, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Shrimp, Okra, Celery, Salt Free Cajun Creole Seasoning Blend (paprika, Onion, Garlic, Black Pepper, Lemon Peel, Chile Pepper, Allspice, Thyme, Cloves, Mace, Red Pepper, Bay Leaf), Garlic, Soybean Oil, Hot Pepper Sauce (distilled Vinegar, Red Pepper, Salt), Bay Leaf.

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