Low Sodium Seafood Gumbo
Dive into the flavors of the Gulf Coast with this Low Sodium Seafood Gumbo—an irresistible, heart-healthy twist on a classic Southern favorite. This recipe boasts a vibrant medley of fresh seafood, including tender shrimp, flaky white fish, and succulent crabmeat, combined with nutrient-packed vegetables like okra, celery, and bell peppers. A rich, velvety roux made with olive oil and flour forms the base, while low-sodium chicken broth, salt-free diced tomatoes, and Cajun spices deliver bold, savory flavors without the excess sodium. Finished with fresh parsley and aromatic file powder, this gumbo is perfect served over fluffy white rice for a satisfying, wholesome meal. Ready in just over an hour, this low-sodium seafood gumbo brings a taste of Louisiana to your table without compromising on flavor or heart health.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 3 tablespoons all-purpose flour
- 1 large yellow onion, chopped
- 1 medium green bell pepper, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 1 can (14.5 oz) diced tomatoes, no salt added
- 2 cups okra, sliced
- 2 bay leaves
- 1 pound white fish fillets, cut into chunks
- 1 pound raw shrimp, peeled and deveined
- 8 ounces crabmeat, sodium-free
- 2 tablespoons Cajun seasoning, low/no sodium
- 1 teaspoon ground black pepper
- 2 tablespoons chopped fresh parsley
- 1 tablespoon file powder
- for serving cooked white rice
Instructions
Heat olive oil in a large pot over medium heat. Add flour, whisking continuously, until the mixture turns a light brown color to create a roux, about 5-7 minutes.
Add onion, bell pepper, and celery to the roux. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.
Stir in the garlic and cook for an additional minute until fragrant.
Gradually stir in the chicken broth to the vegetable mixture until fully combined and smooth.
Add the diced tomatoes with their juice, okra, and bay leaves to the pot. Bring the mixture to a simmer, stirring occasionally.
Reduce heat to low and let it simmer uncovered for about 30 minutes, stirring occasionally.
Add the white fish, shrimp, and crabmeat to the pot. Sprinkle in the Cajun seasoning and black pepper. Stir until well mixed.
Continue to cook the gumbo until the fish is opaque and the shrimp are pink, about 10 minutes.
Remove the pot from heat and discard the bay leaves. Stir in the parsley and file powder.
Serve the gumbo hot, ladled over cooked white rice.
Nutrition Facts
Calories |
2089 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.8 g | 56% | |
| Saturated Fat | 7.1 g | 36% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 1204 mg | 401% | |
| Sodium | 1768 mg | 77% | |
| Total Carbohydrate | 153.1 g | 56% | |
| Dietary Fiber | 32.4 g | 116% | |
| Total Sugars | 35.2 g | ||
| Protein | 272.1 g | 544% | |
| Vitamin D | 22.7 mcg | 113% | |
| Calcium | 1238 mg | 95% | |
| Iron | 18.1 mg | 101% | |
| Potassium | 6706 mg | 143% | |
*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.
