Heart-Healthy Seafood Gumbo
Dive into a flavorful bowl of "Heart-Healthy Seafood Gumbo," a lighter twist on the classic Southern favorite that’s brimming with nourishing ingredients and bold flavors. This comforting dish features tender shrimp, flaky white fish, and sweet crab meat, all simmered in a rich, savory broth enhanced with okra, low-sodium canned tomatoes, and aromatic spices like thyme and cayenne pepper. A roux made with brown rice flour keeps it wholesome, while cooked brown rice adds a hearty, fiber-rich base. Perfect for weeknight dinners or cozy gatherings, this gumbo is packed with protein, low in sodium, and loaded with vibrant veggies. Garnish with fresh parsley and green onions for an extra burst of flavor, and enjoy a satisfying, heart-smart take on a beloved classic.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium onion, diced
- 1 green bell pepper, diced
- 2 celery stalks, diced
- 2 garlic cloves, minced
- 1 cup okra, sliced
- 14.5 ounces canned diced tomatoes, low sodium
- 4 cups low-sodium chicken or seafood broth
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.25 teaspoon cayenne pepper
- 2 tablespoons brown rice flour
- 2 cups cooked brown rice
- 1 pound shrimp, peeled and deveined
- 1 pound white fish fillets, cut into chunks (such as cod or tilapia)
- 0.5 pound crab meat or crab claw meat
- 2 tablespoons chopped fresh parsley
- 2 tablespoons sliced green onions
- to taste freshly ground black pepper
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion, green bell pepper, and celery. Sauté for about 5-7 minutes until the vegetables are softened.
Stir in the minced garlic and sliced okra, cooking for another 3-4 minutes.
Sprinkle the brown rice flour over the vegetables and stir well to coat evenly.
Pour in the canned diced tomatoes and the broth, stirring to combine.
Add the bay leaf, dried thyme, oregano, and cayenne pepper. Bring the mixture to a gentle boil.
Reduce the heat to low and let the gumbo simmer uncovered for about 30 minutes, stirring occasionally, until the flavors meld together.
Add the shrimp, white fish chunks, and crab meat. Cook for an additional 10 minutes or until the seafood is cooked through.
Remove the bay leaf and season with freshly ground black pepper to taste.
Stir in the chopped parsley and sliced green onions just before serving.
Serve the gumbo hot over cooked brown rice.
Nutrition Facts
Calories |
2038 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 33.1 g | 42% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 1233 mg | 411% | |
| Sodium | 5178 mg | 225% | |
| Total Carbohydrate | 176.3 g | 64% | |
| Dietary Fiber | 28.1 g | 100% | |
| Total Sugars | 26.0 g | ||
| Protein | 261.9 g | 524% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 965 mg | 74% | |
| Iron | 14.6 mg | 81% | |
| Potassium | 6645 mg | 141% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
