Gulf of Mexico Gumbo - 2 Guiding Stars
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Two Guiding Stars icon Two Guiding Stars indicate better nutritional value.

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

Ingredients

  • 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

Directions

  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.
Nutritional analysis per serving: Calories 275; Total Fat 2.5g (3% Daily Value); Saturated Fat 0.5g (3% DV); Trans Fat 0g; Cholesterol 71mg (23% DV); Sodium 350mg (15% DV); Total Carbohydrate 43g (16% DV); Dietary Fiber 3.5g (14% DV); Total Sugars 3g; Includes 0g Added Sugars (0% DV); Protein 19g; Vitamin D 15% DV; Calcium 6% DV; Iron 10% DV; Potassium 15% DV; Vitamin B12 280% DV; Copper 90% DV; Selenium 70% DV.
Recipe by Guiding Stars at https://guidingstars.com/recipes/gulf-of-mexico-gumbo/
© 2020 Guiding Stars Licensing Company. All rights reserved. US Patent Nos. 7,974,881; 8,626,796