Low Fat Seafood Gumbo
Dive into the flavors of the bayou with this irresistible Low Fat Seafood Gumbo, a lighter take on the classic Southern dish! Packed with fresh shrimp, tender white fish, and lump crabmeat, this heart-healthy gumbo combines wholesome ingredients like okra, green bell pepper, and brown rice for a nutrient-dense meal that's big on flavor but low in fat. A robust base of low-sodium chicken broth and crushed tomatoes is infused with aromatic thyme, smoked paprika, and a hint of cayenne for just the right amount of spice. Ready in just over an hour, this easy seafood gumbo recipe is perfect for weeknight dinners or entertaining guests. Garnish with parsley and green onions for a vibrant finish, and enjoy a guilt-free taste of Louisiana cooking!
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium, chopped onion
- 3 chopped celery stalks
- 1 medium, chopped green bell pepper
- 3 cloves, minced garlic
- 1 cup, sliced okra
- 4 cups low sodium chicken broth
- 1 14 oz can canned crushed tomatoes
- 2 whole bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon smoked paprika
- 1 cup cooked brown rice
- 1 pound shrimp, peeled and deveined
- 1 pound white fish fillets (such as cod or tilapia), cut into chunks
- 8 oz lump crabmeat
- 0.5 teaspoon cayenne pepper
- 0.5 teaspoon ground black pepper
- 0.25 teaspoon salt
- 2 sliced green onions
- 1 tablespoon, chopped fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat. Add the chopped onion, celery, and green bell pepper. Sauté for 5 minutes until the vegetables begin to soften.
Stir in the minced garlic and sliced okra. Cook for an additional 2 minutes, stirring often.
Pour in the low sodium chicken broth and crushed tomatoes. Add the bay leaves, dried thyme, and smoked paprika. Stir well to combine.
Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it simmer for 20 minutes, allowing the flavors to meld.
Stir in the cooked brown rice, shrimp, fish chunks, and lump crabmeat. Increase the heat to medium and cook for 10 minutes, or until the shrimp are pink and opaque and the fish is cooked through.
Season the gumbo with cayenne pepper, ground black pepper, and salt. Adjust seasoning to taste if necessary.
Discard the bay leaves. Stir in the sliced green onions and chopped parsley before serving.
Ladle the gumbo into bowls and serve hot. Enjoy this hearty, low fat meal!
Nutrition Facts
Calories |
1884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.8 g | 41% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 2.2 g | ||
| Cholesterol | 1233 mg | 411% | |
| Sodium | 8061 mg | 350% | |
| Total Carbohydrate | 144.0 g | 52% | |
| Dietary Fiber | 34.6 g | 124% | |
| Total Sugars | 47.0 g | ||
| Protein | 272.5 g | 545% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 1114 mg | 86% | |
| Iron | 17.7 mg | 98% | |
| Potassium | 8709 mg | 185% | |
*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.
