Deep-South Shrimp and Crawfish Stew

Health score
8%
Deep-South Shrimp and Crawfish Stew
65 min.
6
317kcal

Suggestions

Ingredients

  •  bay leaf 
  • teaspoon irvine spices cajun seasoning 
  • 0.5 cup cheddar grated
  • tablespoons cheddar grated
  • teaspoon chili powder 
  • pound crawfish tails cold rinsed well
  • teaspoon basil dried with a mortar and pestle
  • teaspoons thyme leaves dried with a mortar and pestle
  •  hardboiled eggs peeled chopped
  • tablespoon flour all-purpose
  • tablespoon parsley leaves fresh finely chopped (from 3 large sprigs)
  • large clove garlic with the side of a knife blade and minced crushed
  • 0.3 teaspoon ground nutmeg 
  • teaspoon ground pepper black
  • 0.5 cup gruyere cheese grated
  • teaspoons horseradish prepared
  • cup milk 
  • 0.5 cup panko bread crumbs 
  • teaspoons paprika 
  • tablespoons parmesan grated
  • teaspoons salt 
  • servings salt 
  •  to 6 scallions white green
  • pound shrimp deveined (31 to 40 size)
  • tablespoon butter unsalted
  • servings bell pepper white

Equipment

  • bowl
  • sauce pan
  • oven
  • whisk
  • pot
  • plastic wrap
  • casserole dish
  • wooden spoon
  • ziploc bags
  • slotted spoon

Directions

  1. Bring 4 cups of water to a boil in a medium saucepan.
  2. To a 1-gallon plastic bag add paprika, ground thyme, salt, ground black pepper, basil, and chili powder, and shake to combine.
  3. Add the crawfish and shrimp to the bag in batches and shake to coat.
  4. Add the crawfish and shrimp a little at a time to the boiling water so as not to stop the boil, and let cook until pink and the crawfish is curled. As they are cooked, use a slotted spoon to remove the crawfish and shrimp to a platter and set aside until they are cool enough to handle.
  5. Remove the shells from the crawfish and shrimp and add the shells back to the pot of cooking liquid, and allow to reduce by two-thirds. (The shells of crawfish are removed by cracking the tail with both hands and forcing it back out through the curve of the tail.) Reserve the crawfish and shrimp meat until needed. When reduced, strain the cooking liquid into a bowl.
  6. In another saucepan, combine the garlic, scallions, bay leaf, nutmeg, if using, and butter over medium heat.
  7. Add flour to make a roux and allow it to cook until blond, then begin whisking in the milk. Into the bowl of reduced seafood cooking liquid, whisk the Cheddar and Gruyere cheeses.
  8. Add this to the milk mixture and simmer for 15 minutes, stirring frequently.
  9. Remove saucepan from heat, season sauce, to taste, with white pepper, and salt if needed.
  10. Remove and discard bay leaf. Immediately put a sheet of plastic wrap on top of the sauce to prevent a skin from forming.
  11. Preheat oven to 350 degrees F.
  12. Make a topping by adding bread crumbs, parsley leaves, Parmesan, Cheddar, Cajun seasoning, horseradish, and hard boiled eggs to a small bowl and combining with a wooden spoon.
  13. Fold the crawfish and shrimp into the sauce a little at a time so you can control the amount of sauce to the amount of seafood. (Do not feel compelled to use all of the sauce.)
  14. Spread the mixture into a 3 quart casserole dish.
  15. Sprinkle with the topping and heat about 5 minutes in the oven until the topping is browned.
  16. Serve family style, garnished with parsley sprigs.

Nutrition Facts

Calories317kcal
Protein39.05%
Fat47.27%
Carbs13.68%

Properties

Glycemic Index
75.83
Glycemic Load
1.83
Inflammation Score
-8
Nutrition Score
16.923913188603%

Flavonoids

Apigenin
1.44mg
Luteolin
0.01mg
Kaempferol
0.12mg
Myricetin
0.11mg
Quercetin
0.87mg

Nutrients percent of daily need

Calories:316.69kcal
15.83%
Fat:16.72g
25.73%
Saturated Fat:8.41g
52.56%
Carbohydrates:10.89g
3.63%
Net Carbohydrates:9.06g
3.29%
Sugar:3.24g
3.6%
Cholesterol:296.02mg
98.67%
Sodium:1376.28mg
59.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.08g
62.17%
Phosphorus:450.49mg
45.05%
Calcium:391.96mg
39.2%
Vitamin K:39.19µg
37.32%
Selenium:22.3µg
31.86%
Vitamin A:1308.03IU
26.16%
Vitamin B2:0.39mg
23.02%
Copper:0.43mg
21.4%
Vitamin B12:1.24µg
20.69%
Zinc:2.93mg
19.54%
Manganese:0.34mg
16.82%
Magnesium:57.99mg
14.5%
Iron:2.59mg
14.38%
Potassium:432.16mg
12.35%
Folate:37.08µg
9.27%
Vitamin D:1.38µg
9.18%
Vitamin B1:0.13mg
8.79%
Vitamin B5:0.88mg
8.76%
Vitamin B6:0.15mg
7.65%
Fiber:1.84g
7.34%
Vitamin E:1.08mg
7.19%
Vitamin B3:0.88mg
4.4%
Vitamin C:3.62mg
4.38%