Seafood File Gumbo

Gluten Free
Dairy Free
Health score
31%
Seafood File Gumbo
565 min.
8
217kcal

Suggestions

Ingredients

  •  bay leaf crushed
  •  bay leaves 
  •  carrots sliced
  • 0.5 bunch celery sliced
  • cups celery diced
  • 0.8 cup corn oil 
  • 16 ounces crab meat 
  • tablespoon basil dried
  • 0.5 teaspoon thyme leaves dried
  • teaspoons thyme leaves dried
  • tablespoons filé powder 
  • sprigs parsley fresh
  • teaspoon garlic minced
  • cloves garlic sliced
  • cups bell pepper green chopped
  • 0.5 teaspoon ground pepper 
  • 0.5 tablespoon ground pepper white
  • 0.5 teaspoon ground pepper black
  • teaspoon ground pepper black
  • cups onion diced
  •  onions quartered
  • 0.5 teaspoon oregano dried
  • 1.5 teaspoons paprika 
  • teaspoons pepper sauce hot
  • teaspoon salt 
  • pound shrimp deveined peeled
  • pint shucked oysters 
  • 1.5 cups tomato sauce 
  • quarts water 

Equipment

  • bowl
  • baking sheet
  • oven
  • pot

Directions

  1. Preheat oven to 375 degrees F (190 degrees C).
  2. Shell and devein the shrimp, reserve the shells.
  3. Place the shrimp in a covered bowl and refrigerate.
  4. Place the shells on a cookie sheet, and bake until the shells are dried and starting to brown on the edges. Turn off the oven.
  5. Make the stock: In a 8 quart pot, put 5 quarts of water, 4 carrots, 4 onions, and celery.
  6. Add 2 bay leaves, sliced garlic, parsley, cloves, 1 teaspoons black pepper, 1 tablespoon dried basil and 2 teaspoons dried thyme.
  7. Add the shrimp shells. Bring the stock slowly to boil. Reduce heat to a gentle simmer and cook 5 to 7 hours, replacing water as needed, 2 or 3 times, by pouring more water down side of pot.
  8. Remove stock from heat and strain. Press all liquid from the shells and vegetables, then discard them. Return liquid to heat and reduce stock to 2 to 3 quarts, or to your desired quantity (you will need 7 cups of this stock for this recipe). If clarity is desired, strain the stock through a cloth.
  9. In a small bowl, combine the ground red, white, and black peppers, paprika, thyme, oregano, bay leaf and salt and set aside.
  10. In a heavy pot, 5-quart or larger, heat oil over medium heat, warming the pot first.
  11. Add onions, celery and green pepper. Turn heat to high. Stirring frequently, add garlic, file, hot pepper sauce, and the pepper-herb mixture. Cook for 5 minutes, stirring constantly.
  12. Add tomato sauce and stir as it reduces over high heat.
  13. Add 7 cups of the stock and bring to a boil. Reduce heat and simmer for 1 hour, stirring occasionally.
  14. When ready to serve, add shrimp, oysters, and crabmeat. Cover and wait 5 minutes. Turn off heat and let stand for 10 minutes.

Nutrition Facts

Calories217kcal
Protein44.38%
Fat22.06%
Carbs33.56%

Properties

Glycemic Index
53.48
Glycemic Load
4.16
Inflammation Score
-10
Nutrition Score
29.24086937697%

Flavonoids

Apigenin
1.34mg
Luteolin
2.1mg
Isorhamnetin
4.76mg
Kaempferol
0.78mg
Myricetin
0.1mg
Quercetin
20.31mg

Nutrients percent of daily need

Calories:217.43kcal
10.87%
Fat:5.5g
8.47%
Saturated Fat:0.62g
3.87%
Carbohydrates:18.84g
6.28%
Net Carbohydrates:13.82g
5.03%
Sugar:8.51g
9.46%
Cholesterol:117.46mg
39.15%
Sodium:1160.47mg
50.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.91g
49.83%
Vitamin A:5856.4IU
117.13%
Vitamin B12:5.62µg
93.67%
Vitamin C:48.74mg
59.08%
Copper:1.18mg
58.89%
Zinc:7.05mg
46.98%
Vitamin K:38.28µg
36.46%
Selenium:23.01µg
32.87%
Phosphorus:323.66mg
32.37%
Manganese:0.53mg
26.51%
Potassium:827.39mg
23.64%
Magnesium:88.51mg
22.13%
Vitamin B6:0.44mg
21.77%
Fiber:5.02g
20.08%
Folate:70.73µg
17.68%
Iron:2.95mg
16.39%
Calcium:163.37mg
16.34%
Vitamin E:2.02mg
13.48%
Vitamin B3:1.93mg
9.64%
Vitamin B1:0.14mg
9.02%
Vitamin B2:0.15mg
8.64%
Vitamin B5:0.69mg
6.9%
Source:Allrecipes