Shrimp and Oyster Gumbo with Okra

Health score
39%
Shrimp and Oyster Gumbo with Okra
180 min.
6
945kcal

Suggestions

Ingredients

  •  bay leaves 
  •  bay leaves 
  • 15 ounce canned tomatoes drained chopped canned
  • 0.3 teaspoon cayenne 
  • 0.5 teaspoon cayenne 
  •  celery stalks chopped
  • cups rice long-grain white cooked
  •  surimi crab sticks blue
  • servings top french
  • leaf flat parsley and green onions chopped for garnish
  • 0.5 cup flour all-purpose
  • sprigs thyme leaves fresh
  •  garlic cloves finely chopped
  •  bell pepper green chopped
  • 1.5 pounds shrimp with heads and shells
  •  lemons halved
  • pound okra cut into 1/4-inch slices
  • 0.5 teaspoon old bay seasoning 
  • tablespoons old bay seasoning 
  •  onion halved
  • teaspoon sea salt 
  • 1.5 pounds reserved shrimp peeled
  • quarts shrimp stock 
  • pint shucked oysters raw ( 20 pounds unshucked)
  •  thyme sprigs fresh
  • 0.5 cup butter unsalted (1 stick)
  •  onions yellow chopped

Equipment

  • bowl
  • ladle
  • whisk
  • pot
  • wooden spoon
  • dutch oven

Directions

  1. To make the shrimp stock: Peel the shrimp, and toss the heads and shells into a large stock pot; refrigerate the peeled shrimp until ready to cook in the gumbo.
  2. Add the crab, onion, bay leaves, thyme, cayenne, Old Bay, and lemons to the pot. Cover with 2 1/2 quarts of cold water. Allow the liquid to slowly come to a boil, and then lower the heat. Gently simmer for 45 minutes, uncovered, skimming any foam that rises to the top. Strain the stock into a heatproof container or another pot to remove the chunky solids; at this point you should have about 2 quarts of flavorful broth to use in the gumbo. Cool until needed.
  3. To make the gumbo, you must start with a roux base: Melt the butter over medium-low heat in a Dutch oven or other large, heavy pot. Just as the foam subsides, add the flour, stirring constantly with a wooden spoon or whisk to prevent lumps - it may lock-up like cake frosting but just keep stirring through it. Cook the roux until it's the color of a walnut and smells equally as nutty, this should take about 15 minutes.
  4. Add the onions, celery, bell pepper, garlic, and okra (if it ain't got okra, it ain't gumbo!); season with salt, cayenne, and Old Bay.
  5. Mix in the tomatoes, bay leaves, and thyme. Cook for 10 minutes, stirring now and then, until the vegetables are soft.
  6. Pour in the cooled shrimp stock and stir to combine. Bring the mixture to a boil, and then reduce the heat. Simmer for 45 minutes, stirring occasionally, until the gumbo is dark and thick. Toss in the shrimp and oysters, cook about another 15 minutes; adjust seasoning.
  7. To serve: Ladle the gumbo into shallow bowls and pile some rice in the center.
  8. Sprinkle the parsley and green onions over the top. Pass the French bread and hot sauce at the table.

Nutrition Facts

Calories945kcal
Protein21.86%
Fat19.61%
Carbs58.53%

Properties

Glycemic Index
119
Glycemic Load
68.65
Inflammation Score
-10
Nutrition Score
42.463912906854%

Flavonoids

Eriodictyol
7.69mg
Hesperetin
10.04mg
Naringenin
0.2mg
Apigenin
0.08mg
Luteolin
2.25mg
Isorhamnetin
2.76mg
Kaempferol
0.39mg
Myricetin
0.23mg
Quercetin
27.92mg

Nutrients percent of daily need

Calories:944.96kcal
47.25%
Fat:20.75g
31.92%
Saturated Fat:10.85g
67.81%
Carbohydrates:139.32g
46.44%
Net Carbohydrates:128.52g
46.73%
Sugar:11.54g
12.83%
Cholesterol:226.47mg
75.49%
Sodium:1654.07mg
71.92%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:52.03g
104.05%
Manganese:2.56mg
127.78%
Selenium:87.22µg
124.6%
Vitamin C:66.26mg
80.31%
Copper:1.52mg
76.06%
Phosphorus:713.17mg
71.32%
Zinc:7.91mg
52.72%
Magnesium:191.21mg
47.8%
Vitamin B3:9.24mg
46.2%
Potassium:1514.96mg
43.28%
Fiber:10.81g
43.23%
Vitamin K:44.34µg
42.23%
Vitamin B6:0.74mg
37.05%
Iron:6.42mg
35.69%
Calcium:346.28mg
34.63%
Folate:131.58µg
32.9%
Vitamin B1:0.47mg
31.62%
Vitamin A:1484.76IU
29.7%
Vitamin B2:0.37mg
21.59%
Vitamin B12:1.05µg
17.54%
Vitamin E:2.47mg
16.48%
Vitamin B5:1.44mg
14.43%
Vitamin D:0.28µg
1.89%