Jean's Seafood Gumbo

dairyFree
Health score
56%
Jean's Seafood Gumbo
45 min.
9
524kcal
30.09%sweetness
100%saltiness
32.7%sourness
13.38%bitterness
48.35%savoriness
67.66%fattiness
100%spiciness

Ingredients

  • poundsshrimpfresh for stock
  • 12 crabsfresh blue cleaned (substitute: 2 pounds crabmeat, crawfish, oyster, or turtle)
  • stalkscelerychopped
  • 0.5 cupparsleychopped
  • bell peppergreen chopped
  • largeonionchopped
  • cupspring onionchopped
  • clovesgarlicchopped
  • bay leaves
  • ouncetomato paste
  • teaspoonsvegetable oil
  • 0.5 cupflour
  • teaspoonssalt
  • teaspoonspepperblack
  • 0.5 teaspoonthymedried
  • teaspoonworcestershire sauce
  • cancanned tomatoeswhole peeled chopped
  • canall the tabasco sauce you handle
  • servingscreole seasoningto taste
  • poundandouillesmoked cubed
  • tablespoonsfilé powder
  • poundokrafresh sliced
  • bagricewhite (or rice)

Equipment

  • frying pan
  • pot
  • stove

Directions

  1. Fill a 14-16-quart pot with two quarts of water and bring to a boil.
  2. Meanwhile, peel and devein the shrimp, keeping the heads and hulls. Set the shrimp aside in cold water. In the large "gumbo pot" boil heads and hulls for 30 minutes to an hour. This will give you Creole gumbo. Strain shrimp heads and hulls from stock and set aside. Discard heads and hull immediately. Otherwise, the next day your kitchen will smell like Bayou St. John.
  3. Clean the fresh crabs If the crabs are fresh, you must take time to clean them. Discard the hard back shell and some of the so-called "dead man," or yellow insides. Clean and separate crabs and set aside. (Note: If necessary, you can use meat from king, Dungeness, snow or stone crabs for your gumbo).
  4. Before you fire up the stove again, cut up your celery, parsley, peppers, onions and garlic, especially if you're alone and there is no one to help you stir the pots. It takes time peeling the onions and garlic
  5. Put the celery and parsley in a separate container from the other chopped ingredients and refrigerate until needed to keep them fresh.
  6. Place the gumbo pot with the shrimp stock on the stove.
  7. Add cleaned crabs and bay leaves. Stir slowly. You don't want your shrimp stock messing up the floor.
  8. Add celery, parsley, and tomato paste to the gumbo brewing on the stove. Bring to a boil. Turn down heat, cover, and let simmer.
  9. Here comes the roux -- a thick and flavorful sauce that has become one of the most important staples of Louisiana cuisine.
  10. Pour oil or shortening into a separate heavy skillet (please do not use a thin omelet pan) over a medium-low heat. Slowly stir in flour to make the roux. Keep your eyes on the skillet. If the phone rings, let the answering machine pick it up. Cook roux until it has a dark mahogany color. Do not stop stirring until roux appears nutty or grainy. If black specks appear, the roux is burned. Throw it out and start from scratch. A good roux could take 30 to 45 minutes cooking time.
  11. Now you are ready to add the holy trinity of onions, garlic, and green peppers to the roux mixture. Stir ingredients in slowly because the flour is still sizzling. The moisture will begin to disappear. This is when Jean would add another quart or two of water to the gumbo pot.
  12. Add roux to the gumbo pot. Bring to a boil, stirring constantly. Lower heat and cover. The kitchen should smell good right now.
  13. Pour yourself another cold something-or-other. You're halfway there. Come back to look and stir in an hour or so.
  14. Season to taste: add salt, pepper, thyme, Worcestershire sauce, Tabasco sauce and any Creole seasoning you like. Don't overdo it right now.
  15. Let the roux work its magic absorbing all the wonderful ingredients. Gumbo is usually very spicy, but you can keep it mild. Remember, if you have decided to use andouille sausage it is also hot.
  16. Fry sausages and okra with a little bit of the leftover grease.
  17. Sprinkle a little leftover flour if the okra is fresh.
  18. Add to gumbo pot.
  19. Add chopped peeled tomatoes, stirring until well blended.
  20. Add more water if necessary. The roux will keep it thick and tasty. Return to a boil and simmer for 10 minutes. Reduce heat and let simmer, uncovered, for 2 1/2 to 3 hours over low heat.
  21. Skim any excess fat.
  22. Add shrimp. Stir in slowly as you increase the heat one last time. It's time to stir in the fil powder. Cook another 20 to 30 minutes until the gumbo is thick. Taste and adjust seasonings one more time. Did I mention the rice? Seafood gumbo is served over Louisiana rice. Of course, you can substitute for your own favorite rice. Just plain old brown or white rice will do. Before serving, taste one more time and adjust seasoning. Turn off heat and remove seafood gumbo from the stove.
  23. To cool down the pot before serving, place it in the sink with a few inches of ice-cold water. If needed, add additional salt and Tabasco sauce. If you can see through the gumbo to the bottom of the pot, work on your roux next time.

Nutrition Facts

Calories524kcal
Protein51.85%
Fat32.38%
Carbs15.77%

Properties

Glycemic Index
48.91
Glycemic Load
5.85
Inflammation Score
-9
Nutrition Score
47.73652173913%

Flavonoids

Apigenin
7.69mg
Luteolin
1.48mg
Isorhamnetin
0.84mg
Kaempferol
0.37mg
Myricetin
0.53mg
Quercetin
16.05mg

Taste

Sweetness:
30.09%
Saltiness:
100%
Sourness:
32.7%
Bitterness:
13.38%
Savoriness:
48.35%
Fattiness:
67.66%
Spiciness:
100%

Nutrients percent of daily need

Calories:524.07kcal
26.2%
Fat:18.76g
28.86%
Saturated Fat:5.48g
34.26%
Carbohydrates:20.56g
6.85%
Net Carbohydrates:16.04g
5.83%
Sugar:4.39g
4.88%
Cholesterol:326.3mg
108.77%
Sodium:1830.99mg
79.61%
Protein:67.59g
135.17%
Vitamin B12:20.32µg
338.68%
Selenium:90.79µg
129.7%
Vitamin K:109.37µg
104.17%
Copper:2.06mg
103.07%
Zinc:12.36mg
82.42%
Phosphorus:744.44mg
74.44%
Vitamin C:55.86mg
67.71%
Vitamin B3:10.29mg
51.45%
Magnesium:190.31mg
47.58%
Manganese:0.94mg
46.94%
Potassium:1630.5mg
46.59%
Folate:171.53µg
42.88%
Vitamin A:2067.13IU
41.34%
Vitamin B6:0.75mg
37.54%
Vitamin B2:0.6mg
35.25%
Vitamin B1:0.46mg
30.46%
Calcium:261.6mg
26.16%
Iron:3.88mg
21.57%
Fiber:4.52g
18.07%
Vitamin B5:1.32mg
13.22%
Vitamin E:1.59mg
10.62%
Vitamin D:0.55µg
3.7%
Source:Foodista