Seafood Gumbo

This light and healthy version of Seafood Gumbo skips a lot of excess fat and calories while still maintaining an amazing taste. As with all traditional gumbos, the base is a roux that is slowly browned, and adds wonderful texture and flavour to the dish. Okra is a staple in most gumbos so you can also add this if you wish.

 

Ingredients

  • ¼ Cup of Flour
  • 1 Onion
  • 1 Bell Pepper
  • 1 Garlicgarlic2
  • 1 tbs Butter
  • 1 tbs vegetable oil
  • 1 bay leaf
  • 1 tsp dried thyme
  • 1 tsp file powder
  • ½ lb turkey sausage
  • 28 oz diced tomatoes
  • 2 tsp Cajun Seasoning
  • 1 cup chicken broth
  • 3 Catfish Fillets
  • 14 Large Shrimp
  • Salt & pepper to taste
  • Cooked brown rice

Method

  1. Place flour in ungreased pan cook on med-high heat until dark.
  2. In a separate pan add the butter and oil.
  3. Add in diced pepper and onion.
  4. Cook 5 min.
  5. Add loosely cut and smashed garlic, bay leaf, thyme and file powder and mix
  6. Remove the casing from the turkey sausage and add this to the pan and cook gently
  7. Add browned flour, diced tomatoes, and Cajun Seasoning
  8. Add chicken broth and simmer for 20 min
  9. Cut the catfish into large pieces and add it with the shrimp.
  10. Continue cooking until the fish and shrimp are fully cooked.
  11. Serve over rice.

Serves 4 – Nutrition Per Serving

Calories 293, Fat 7g