Gulf of Mexico Gumbo

Yield: 9 servings (serving size: 1 cup gumbo and 1/2 cup rice)

Ingredients

• 1  cup  all-purpose flour
• 1  teaspoon  vegetable oil
• 2  cups  chopped onion
• 1  cup  chopped green bell pepper
• 1/2  cup  chopped celery
• 4  garlic cloves, minced
• 1  cup  sliced okra
• 1  cup  chopped tomato
• 1 1/2  cups  water
• 1  teaspoon  Cajun-Creole Seasoning
• 4  (8-ounce) bottles clam juice
• 2  bay leaves
• 1/2  pound  skinned red snapper or other firm white fish fillet, cut into 1-inch pieces
• 1/4  cup  thinly sliced green onions
• 3/4  pound  crayfish, peeled
• 1/4  pound  medium shrimp, peeled and deveined
• 1/2  teaspoon  hot sauce
• 4 1/2  cups  hot cooked long-grain rice

Preparation

Place flour in a 9-inch cast-iron skillet; cook over medium heat 20 minutes or until browned, stirring constantly with a whisk. (If flour browns too fast, remove it from heat, and stir until it cools down.) Remove from heat; set aside.

Heat oil in a large Dutch oven over medium heat. Add onion, bell pepper, celery, and garlic; sauté 8 minutes or until vegetables are tender. Add okra and tomato; cover and cook 5 minutes, stirring occasionally. Add 1 1/2 cups water, Cajun-Creole Seasoning, clam juice, and bay leaves, and bring to a boil. Gradually add browned flour, stirring with a whisk. Reduce heat; simmer, uncovered, for 45 minutes, stirring occasionally.

Add snapper; cook 5 minutes. Add green onions, crayfish, and shrimp; cook 10 minutes or until seafood is done. Stir in hot sauce; discard bay leaves. Serve gumbo over rice.

Note: One (8-ounce) container select oysters, undrained, can be substituted for crayfish, if desired.

Nutritional Information

Calories:

254 (6% from fat)

Fat:

1.8g (sat 0.3g,mono 0.3g,poly 0.7g)

Protein:

16.8g

Carbohydrate:

41.8g

Fiber:

2.4g

Cholesterol:

59mg

Iron:

3.1mg

Sodium:

447mg

Calcium:

73mg