Weight Watchers Seafood Etouffee Recipe
Indulge in the rich, bold flavors of the Weight Watchers Seafood Etouffee, a healthy twist on the classic Cajun dish. This recipe combines tender shrimp and lump crab meat with a medley of aromatic vegetables, including onion, celery, and bell pepper, all simmered in a light roux-based sauce infused with Cajun seasoning, paprika, and a splash of low-sodium stock. Served over hearty brown rice and topped with fresh parsley and green onions, this satisfying one-pot meal is both Weight Watchers-friendly and bursting with Southern charm. Ready in just 45 minutes, it’s the perfect low-calorie treat for seafood lovers—and those looking to enjoy a comforting dish without the extra guilt.
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Recipe Information
Ingredients
- 1 tablespoon Olive oil
- 1 tablespoon All-purpose flour
- 1 medium Yellow onion, finely chopped
- 2 Celery stalks, finely chopped
- 1 medium Green bell pepper, finely chopped
- 4 cloves Garlic, minced
- 2 cups Low-sodium chicken or seafood stock
- 1 cup Canned diced tomatoes, no salt added
- 1 Bay leaf
- 1 teaspoon Cajun seasoning
- 1 teaspoon Paprika
- 12 ounces Cooked shrimp, peeled and deveined
- 8 ounces Cooked lump crab meat
- 2 Green onions, thinly sliced
- 2 tablespoons Fresh parsley, chopped
- 4 cups Cooked brown rice
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
- 4 Lemon wedges (for serving)
Instructions
Heat olive oil in a large skillet or heavy-bottomed pot over medium heat.
Sprinkle the flour into the pan and stir constantly to form a light roux, cooking until the mixture is golden brown and fragrant, about 3-4 minutes.
Add the chopped onion, celery, and green bell pepper to the roux. Cook, stirring often, for 5-7 minutes, or until the vegetables are softened.
Stir in the minced garlic and cook for an additional 1 minute, until fragrant.
Slowly whisk in the chicken or seafood stock, ensuring there are no lumps. Bring the mixture to a simmer.
Add the diced tomatoes, bay leaf, Cajun seasoning, and paprika. Stir to combine. Simmer the sauce for 10 minutes, allowing the flavors to meld together.
Stir in the shrimp and crab meat, cooking for 3-4 minutes, or until the seafood is heated through but not overcooked.
Season the etouffee with salt and black pepper to taste. Remove and discard the bay leaf.
Serve the etouffee over warm cooked brown rice. Garnish with green onions and fresh parsley.
Serve with lemon wedges on the side for an optional burst of freshness. Enjoy!
Nutrition Facts
Calories |
472 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.4 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 196 mg | 65% | |
| Sodium | 1108 mg | 48% | |
| Total Carbohydrate | 65.3 g | 24% | |
| Dietary Fiber | 8.1 g | 29% | |
| Total Sugars | 7.4 g | ||
| Protein | 39.1 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 157 mg | 12% | |
| Iron | 3.4 mg | 19% | |
| Potassium | 1112 mg | 24% | |
*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.
