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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 230.0
  • Total Fat: 4.2 g
  • Cholesterol: 172.3 mg
  • Sodium: 635.0 mg
  • Total Carbs: 19.5 g
  • Dietary Fiber: 3.2 g
  • Protein: 28.3 g

View full nutritional breakdown of seafood gumbo calories by ingredient
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seafood gumbo

Submitted by: PLANTEM1


Number of Servings: 8

Ingredients

    seasoning mix:
    1/4 tsp garlic powder
    1/2 tsp fresh ground pepper
    pinch cayenne
    pinch hot paprika
    pinch dried thyme
    pinch dried oregano

    1 Tbs canola oil
    2 Tbs all purpose flour
    1 1/2 onions, diced (about 21/2 c.)
    1/4 c. parsley, coarsley chopped
    2 cloves of garlic finely minced
    3 celery stalks diced (about 1 1/2 c.)
    1 green pepper diced (about 3/4 c)
    1 c tomato sauce
    2lbs raw shrimp
    3 1/2 c. fish broth
    2 c. okra
    3/4 c. crab meat
    2/3 c. cooked rice (1/3 c. uncooked)
    1- 2 tsp. file powder


Directions

Combine seasoning mix ingredients and set aside.
Heat oil in a soup poy over low heat. Add flour and cook, stirring frequently, making your roux, until flour turns dark brown and has an intensely nutty aroma, about 10 min.
Increase the heat to high and add onions, celery green peppers. Cook til vegis are wilted. About 5 min.
Add garlic, tomato sauce,
fish broth, tobasco and parsley and cook slowly for 45 min. stirring occasionally.
In a saute pan, over med-high heat warm 1 Tbs oil , add okra and saute until lightly browned. Add to veg. roux mixture. If adding andouille sausage, cook over med. heat til browned, drain on paper towels.
Add sausage, crab, shrimp and rice to gumbo. Bring to boil stir in the file powder. cover, remove from heat and let stand 10 min. Serves 8

Number of Servings: 8

Recipe submitted by SparkPeople user PLANTEM1.






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