Seafood Gumbo

Health score
14%
Seafood Gumbo
300 min.
15
213kcal

Suggestions

Ingredients

  •  surimi crab sticks blue
  • pound crab meat 
  • 0.3 cup creole seasoning preferably Tony Chachere's
  • cup flour all-purpose
  •  bell peppers green finely chopped
  •  lobster tail 
  • cups onion finely chopped
  • 0.5 bunch parsley finely chopped
  • bunch scallions finely chopped
  • pounds shrimp deveined peeled
  • cup vegetable oil 

Equipment

  • whisk
  • pot
  • dutch oven

Directions

  1. Combine the flour and vegetable oil in a wide Dutch oven over medium-low heat and cook, whisking constantly, until dark brown, about 45 minutes.
  2. Remove from the heat and set aside.
  3. Bring 10 quarts water to a boil in an extra-large, wide pot. Stir in the onion, bell peppers and roux and cook over medium heat, stirring occasionally, until the vegetables are very soft, about 45 minutes.
  4. Add the blue crab and lobster tail and boil until cooked through, 15 to 20 minutes.
  5. Remove the lobster tail and crab; discard the crab.
  6. Let the lobster cool slightly, then remove the meat from the shell and cut into small chunks; refrigerate until ready to use.
  7. Add the Creole seasoning to the pot and bring to a boil; cook until the liquid reduces by one-quarter, about 1 hour, 30 minutes.
  8. Add the shrimp and cook over medium heat until firm, about 20 minutes.
  9. Add the crabmeat and reserved lobster meat and cook 10 minutes. Stir in the scallions and parsley and remove from the heat. Cover and let stand 30 minutes.
  10. Serve over rice.
  11. Photograph by Yunhee Kim

Nutrition Facts

Calories213kcal
Protein59.7%
Fat18.96%
Carbs21.34%

Properties

Glycemic Index
13.87
Glycemic Load
5.5
Inflammation Score
-9
Nutrition Score
17.904782647672%

Flavonoids

Apigenin
4.1mg
Luteolin
0.77mg
Isorhamnetin
1.07mg
Kaempferol
0.2mg
Myricetin
0.29mg
Quercetin
4.86mg

Nutrients percent of daily need

Calories:212.99kcal
10.65%
Fat:4.57g
7.02%
Saturated Fat:0.76g
4.77%
Carbohydrates:11.56g
3.85%
Net Carbohydrates:9.52g
3.46%
Sugar:1.77g
1.97%
Cholesterol:212.83mg
70.94%
Sodium:419.14mg
18.22%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.34g
64.69%
Vitamin B12:2.78µg
46.34%
Copper:0.86mg
42.95%
Vitamin K:44.27µg
42.16%
Vitamin A:1883.32IU
37.67%
Phosphorus:363.62mg
36.36%
Vitamin C:22.3mg
27.03%
Zinc:3.81mg
25.42%
Selenium:17µg
24.29%
Magnesium:71.61mg
17.9%
Potassium:551.78mg
15.77%
Manganese:0.24mg
12.05%
Calcium:112.25mg
11.23%
Vitamin B6:0.21mg
10.7%
Folate:42.74µg
10.68%
Vitamin E:1.54mg
10.28%
Iron:1.75mg
9.74%
Fiber:2.03g
8.14%
Vitamin B1:0.11mg
7.57%
Vitamin B3:1.37mg
6.85%
Vitamin B2:0.1mg
6.14%
Vitamin B5:0.25mg
2.54%