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Shrimp and Fish Gumbo
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Shrimp and Fish Gumbo
Yield: Makes 4 servings
Although shrimp are high in cholesterol (about 150 mg for one 3-ounce serving), this recipe combines them with lower cholesterol orange roughy (about 25 mg for one 3-ounce serving) to provide a great-tasting gumbo with no cholesterol worries.
Ingredients:
1/2
pound fresh or thawed frozen orange roughy or other fish fillets
3-3/4
cups water, divided
6
ounces medium raw shrimp, peeled and deveined
1
cup chopped onion
1/2
cup chopped green bell pepper
2
cloves garlic, minced
1/2
teaspoon chicken or fish bouillon granules
2
cans (about 14 ounces each) no-salt-added stewed tomatoes
1-1/2
cups frozen okra, thawed
1
teaspoon dried thyme
1
teaspoon dried savory
1/4
teaspoon ground red pepper
1/8
teaspoon black pepper
2
tablespoons cornstarch
2
tablespoons finely chopped 96% lean ham
2
cups hot cooked brown rice
Preparation:
1.
Remove and discard skin from fish; cut fish into 1-inch pieces. Bring 3 cups water to a boil in medium saucepan over high heat. Add fish and shrimp; cook 3 to 4 minutes or until fish flakes easily when tested with fork and shrimp are opaque. Drain; set aside. Combine onion, bell pepper, additional 1/2 cup water, garlic and bouillon granules in large saucepan. Bring to a boil over medium-high heat; reduce to medium-low. Cover; simmer 2 to 3 minutes or until vegetables are crisp-tender.
2.
Stir in tomatoes, okra, thyme, savory, red pepper and black pepper. Return to a boil; reduce heat. Simmer, uncovered, 3 to 5 minutes or until okra is tender. Combine remaining 1/4 cup water and cornstarch in small bowl. Stir into gumbo. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Add fish, shrimp and ham; heat through. Serve over rice.
Nutritional Information:
| Serving Size: 1/4 of gumbo with 1/2 cup cooked rice | |
| Sodium | 274 mg |
| Protein | 22 g |
| Fiber | 7 g |
| Carbohydrate | 49 g |
| Cholesterol | 77 mg |
| Saturated Fat | 1 g |
| Total Fat | 7 g |
| Calories from Fat | 17 % |
| Calories | 338 |
Dietary Exchange:
| Vegetable | 3 |
| Starch | 2 |
| Meat | 2 |
This recipe appears in: Southern
