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Nutritional Info
  • Servings Per Recipe: 16
  • Amount Per Serving
  • Calories: 229.5
  • Total Fat: 6.4 g
  • Cholesterol: 186.4 mg
  • Sodium: 736.1 mg
  • Total Carbs: 11.0 g
  • Dietary Fiber: 1.0 g
  • Protein: 30.6 g

View full nutritional breakdown of Louisiana Bayouland Seafood file Gumbo calories by ingredient
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Louisiana Bayouland Seafood file Gumbo

Submitted by: LOGANSGRAMMIE
Louisiana Bayouland Seafood file Gumbo

Introduction

This is the Gumbo my momma taught me to make. I adapted it to make it healthier. Instead of making the 1 cup flour/1cup oil for a rue. The flour is browned in a black iron skillet and I only need about 3 tablespoons of oil to caramalize the onions and cook the other veggies. This is a family favorite. Hope you enjoy. This is the Gumbo my momma taught me to make. I adapted it to make it healthier. Instead of making the 1 cup flour/1cup oil for a rue. The flour is browned in a black iron skillet and I only need about 3 tablespoons of oil to caramalize the onions and cook the other veggies. This is a family favorite. Hope you enjoy.
Number of Servings: 16

Ingredients

    3/4 Cup unbleached white organic flour
    1/4 Cup Safflower oil
    2 Cups onion, chopped
    1 3/4 Cup celery, chopped
    1 Cup bell pepper, chopped
    2 Tablespoons garlic, minced
    1 teaspoon red pepper flakes, (cayenne)
    1 13OZ. carton Seafood stock
    1 13OZ. carton vegetable stock
    10 cups of water
    2 Cups green onions, chopped, green and white part
    2 Tablespoons dried parsley flakes
    2 teaspoons Cajun Creole seasoning
    3/4 teaspoon Zatarains seafood boil seasoning (U can sub. Old Bay)
    3 lbs. Shrimp, peeled, deviened, and washed
    1 lb. preared gumbo crabs.
    1 16 OZ. caton crab finger (claws)
    1 8 OZ carton lump crab meat (carefully picked for shells)
    1 10 OZ carton Oysters (optional)
    2 Tablespoons File (Gumbo File 100% ground Sasafras)

Directions

Brown flour in a black iron skillet over medium heat. Be patient, it takes a while. You must stir frequently near to the end of browing stir almost constantly. Brown until flour turns a nice deep caramel brown color. Remove from heat and set aside.

In a large stock or soup pot with a heavy bottom heat oil, add onions and cook until they are almost caramilized, add celery and bell pepper and continue to cook until vegetables arwe tender. Then add in garlic and red pepper flakes. Continue to cook until the aroma of the garlic fill the air about 3 - 5 minutes.

Stir browned flour into veggie mixture until all vegetables are completely coated in the flour, slowly pour in seafood stock, vegetable stock, and water. Bring this to a boil and simmer for about 30 minutes. Add gumbo crabs and shrimp, cook for 5 minutes, then add in crab fingers oysters and picked crab meat. Cook for about 5-8 minutes until oysters are curling at the edges. Remove from heat. Add File to gumbo at once. Serve Hot.


Note* You may lightly sprikle your rice with additional file if you like it a little thicker like I do.

Serve over rice. 1/2 Cup Rice with 1 1/2 cup gumbo Make sure to get some of all the seafood in each serving.



Number of Servings: 16

Recipe submitted by SparkPeople user LOGANSGRAMMIE.






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