Ingredients
- 3/4 cup all-purpose flour
- 2 tablespoons vegetable oil
- 2 tablespoons unsalted butter
- 2 medium onions, chopped
- 1 poblano pepper, chopped
- 2 ribs celery, finely chopped
- 5 cloves garlic, minced
- 1 (15-ounce) can whole tomatoes
- 4 cups chicken stock
- 4 cups clam juice
- 8 ounces fresh okra, tops trimmed and halved lengthwise
- 3 bay leaves
- 1/2 lemon, juiced
- Kosher salt
- 1/2 teaspoon cayenne
- 2 teaspoons fresh thyme leaves
- 3 blue crabs, quartered, optional
- 1 pound medium shrimp, peeled and deveined
- 2 dozen shucked oysters, liquid reserved
- 1 bunch green onions, chopped
- 1/4 cup chopped fresh flat-leaf parsley
- 1/2 pound lump crabmeat
- Serving suggestion: cooked white rice
Directions
Preheat oven to 400 degrees F. Put the flour on a baking sheet and cook for about 30 to 40 minutes, stirring occasionally, until the flour is a dark nut brown.
Meanwhile, in a large heavy skillet or Dutch oven, heat the oil with the butter over medium heat. Add the onions, pepper, celery, and garlic. Season with salt and pepper and cook until softened, about 10 minutes. Add the tomatoes, crushing them through your fingers into the pot with their juices and cook for another 5 minutes. Gradually sift the browned flour in the pot until the vegetables are coated, cook for 2 minutes more. Slowly pour in the stock and clam juice, stirring constantly. Add the okra, bay leaves, lemon juice, salt, cayenne, thyme, and crabs. Bring to a boil, lower the heat, cover, and cook for 15 minutes.
Add the shrimp, oysters with their liquid, green onions and parsley; cook until the shrimp turn pink, about 3 minutes. Add the lump crabmeat and season the gumbo, to taste. Serve with rice.
Photo: Low-Fat Seafood Gumbo Recipe


















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By grandmom2ac
on December 27, 2011
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Never thought 'low fat' gumbo could taste sooo good. We loved it and I will definitely make it again.
By wanna-be
gaithursburg, 60
on September 01, 2011
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This recipe has changed my world!!!! Had NO idea a 'roux' could be made in the oven sans oil, awesome! Btw, also had no idea that 'low-fat' and 'Emeril' could be used in the same sentence. Wish he would do this to some of his other recipes since I love his food so much. Anyway, had to cut back on the ingredients since chicken breast was at hand, but next time will make with shrimp. Loved it.
By tntxgirl40
on April 06, 2011
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Amazing! I made a few changes but no changes to the herbs. I doubled the recipe and used 4 cups of seafood stock with the 4 cups of chicken stock. Used frozen okra since okra was out of season and didn't use oysters, broiled about a pound of grouper and cut it into chunk size pieces. I will make this again.
Read all 19 reviews