Low-Fat Seafood Gumbo

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Picture of Low-Fat Seafood Gumbo Recipe Photo: Low-Fat Seafood Gumbo Recipe
Rated 5 stars out of 5
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  • Read 20 Reviews
Total Time:
1 hr 45 min
Prep
40 min
Cook
1 hr 5 min
Yield:
6 to 8 servings
Level:
Intermediate
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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.

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Newest Ratings and Reviews

Read all 20 reviews

  • on September 27, 2012

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    Used coconut flour as we're pseudo-paleo in our kitchen and don't have any wheat in the pantry... this was great health cajun fix. Used the shells & tails of the shrimp to make a homemade shrimp stock... OMG so much flavor! ** My secret sauce for any seafood dish - Clamato (tomato and clam juice used it to dilute my stock :

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  • 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.

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  • 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.

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