Gulf of Mexico Gumbo

Dairy Free
Health score
15%
Gulf of Mexico Gumbo
45 min.
9
274kcal

Suggestions


Welcome to a culinary journey that captures the essence of the Gulf of Mexico! Our Gulf of Mexico Gumbo is a delightfully rich and hearty dish that embodies the vibrant flavors of the region. This dairy-free masterpiece is perfect for any meal, whether it be a satisfying lunch or a cozy dinner with friends and family. Just imagine indulging in a warm bowl of gumbo, brimming with succulent shrimp, tender crayfish, and flaky red snapper, all nestled in a flavorful broth that boasts a symphony of spices.

With an easy-to-follow recipe that can be ready in just 45 minutes, you’ll be serving up a feast for nine hungry guests without fuss. The secret to this gumbo's depth lies in the beautifully browned flour that adds a nutty richness, complemented by the fresh vegetables, plump okra, and ripe tomatoes. This dish isn't just a meal; it's an experience that brings people together around the table. So gather your loved ones, fill your bowls, and savor the taste of the Gulf with each delightful spoonful!

Ingredients

  •  bay leaves 
  • teaspoon creole seasoning 
  • 0.5 cup celery chopped
  • 32 ounce bottled clam juice 
  • 4.5 cups rice long-grain hot cooked
  • 0.8 pound crawfish tails peeled
  • cup flour all-purpose
  •  garlic clove minced
  • cup bell pepper green chopped
  • 0.3 cup spring onion thinly sliced
  • 0.5 teaspoon hot sauce 
  • cup okra sliced
  • cups onion chopped
  • 0.3 pound shrimp deveined peeled
  • 0.5 pound fish fillet white red firm cut into 1-inch pieces
  • cup tomatoes chopped
  • teaspoon vegetable oil 
  • 1.5 cups water 

Equipment

  • frying pan
  • whisk
  • dutch oven

Directions

  1. Place flour in a 9-inch cast-iron skillet; cook over medium heat 20 minutes or until browned, stirring constantly with a whisk. (If flour browns too fast, remove it from heat, and stir until it cools down.)
  2. Remove from heat; set aside.
  3. Heat oil in a large Dutch oven over medium heat.
  4. Add onion, bell pepper, celery, and garlic; saut 8 minutes or until vegetables are tender.
  5. Add okra and tomato; cover and cook 5 minutes, stirring occasionally.
  6. Add 1 1/2 cups water, Cajun-Creole Seasoning, clam juice, and bay leaves, and bring to a boil. Gradually add browned flour, stirring with a whisk. Reduce heat; simmer, uncovered, for 45 minutes, stirring occasionally.
  7. Add snapper; cook 5 minutes.
  8. Add green onions, crayfish, and shrimp; cook 10 minutes or until seafood is done. Stir in hot sauce; discard bay leaves.
  9. Serve gumbo over rice.
  10. Note: One (8-ounce) container select oysters, undrained, can be substituted for crayfish, if desired.

Nutrition Facts

Calories274kcal
Protein20.05%
Fat5.92%
Carbs74.03%

Properties

Glycemic Index
46.33
Glycemic Load
32.89
Inflammation Score
-7
Nutrition Score
13.579565245172%

Flavonoids

Naringenin
0.11mg
Apigenin
0.16mg
Luteolin
0.85mg
Isorhamnetin
1.78mg
Kaempferol
0.31mg
Myricetin
0.05mg
Quercetin
10.35mg

Nutrients percent of daily need

Calories:273.55kcal
13.68%
Fat:1.79g
2.76%
Saturated Fat:0.37g
2.33%
Carbohydrates:50.41g
16.8%
Net Carbohydrates:47.62g
17.32%
Sugar:6.1g
6.77%
Cholesterol:39.1mg
13.03%
Sodium:415.06mg
18.05%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.65g
27.3%
Manganese:0.73mg
36.73%
Selenium:23.63µg
33.75%
Vitamin C:27.29mg
33.07%
Phosphorus:170.28mg
17.03%
Vitamin B6:0.33mg
16.67%
Folate:64.09µg
16.02%
Vitamin B1:0.22mg
14.59%
Vitamin K:15.07µg
14.35%
Vitamin B3:2.82mg
14.1%
Copper:0.26mg
13.02%
Potassium:438.24mg
12.52%
Vitamin A:579.1IU
11.58%
Magnesium:45.93mg
11.48%
Fiber:2.79g
11.17%
Vitamin B12:0.57µg
9.48%
Iron:1.56mg
8.66%
Vitamin B2:0.14mg
8.45%
Zinc:1.1mg
7.35%
Vitamin B5:0.72mg
7.25%
Calcium:59.92mg
5.99%
Vitamin D:0.78µg
5.21%
Vitamin E:0.58mg
3.86%
Source:My Recipes