Low-Fat Seafood Gumbo

Recipe courtesy Emeril Lagasse

Show: Emeril LiveEpisode: Healthy Classics

Rated: 5 stars out of 5Rate itRead users' reviews (9)

RECIPE
COMMENTS & REVIEWS(9)

Cook Time:
1 hr 5 min
Level:
Intermediate
Yield:
6 to 8 servings

Times:

Prep: 40 min
Inactive Prep: --
Cook: 1 hr 5 min
Total:: 1 hr 45 min

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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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Comments & Reviews

recipe Low-Fat Seafood Gumbo
Megan duluth, GA 08-18-2009
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Great!
Rated: 5 stars out of 5

My family loved it! Definitely mix the broth and clam juice slowly so the flour dissolves. I kinda accidentally dumped the... broth in and it the flour didn't dissolve. I used a lot of shrimp and skipped on the oysters and crabs. I also used frozen okra. It was very tasty and had an awesome kick!Read more
recipe Low-Fat Seafood Gumbo
dave doraville, GA 03-18-2009
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Survey says.... BAM!
Rated: 5 stars out of 5

This is the first gumbo recipe i've ever made, first time i've ever cooked with oysters or crab. You should read the other... reviews, they convinced me to trust this recipe. And it was awesome. Don't sub the clam juice, just go for it. I doubled the cayenne, it was well received. Wanted to use the blue crab, but just couldn't find it. And i will absolutely make this again. We ate the gumbo with white rice, corn bread, salad, and some cold frosty brews. Read more
recipe Low-Fat Seafood Gumbo
Megan San Francisco, CA 02-16-2009
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Great until I added the crab
Rated: 4 stars out of 5

This was SO good until I added the last ingredient - the crab. I bought fresh lump crab meat and it just ruined the hwole... recipe. Not sure if the crab that I bought was just "fishy" or if the crab flavor is just to overbearing, but it made the whole thing way too fishy smelling. I usually love crab. Next time I will make this without the crab!Read more
recipe Low-Fat Seafood Gumbo
Betsy Houston, TX 01-28-2009
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Delicious Seafood Gumbo is what it should be called!
Rated: 5 stars out of 5

I have never made gumbo before but have eaten my fair share of it. This is some of the best I have ever eaten! I did... exactly what the recipe said to do and used all of the ingredients except for the blue crabs and since I am on Weight Watchers, I only used 1 tablespoon of oil and 2 tablespoons of light butter (6 points per serving/6 servings). It was great! My whole family loved it and each serving is huge! It was a great homemade hearty meal. I will definitely be making this over and over again!Read more
recipe Low-Fat Seafood Gumbo
Monica Maitland, FL 01-24-2009
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Excellent recipe!!
Rated: 5 stars out of 5

I was amazed at how good this was, you would never know it was low-fat. I would love a cookbook full of healthy recipes from... Emeril!! Read more
recipe Low-Fat Seafood Gumbo
Miriam Hollywood, FL 10-05-2008
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Low Fat and yet one of the best!
Rated: 5 stars out of 5

I love rich good tasting recipes, however because I am a breast cancer survivor I look for low-fat recipes(it is hard to have... rich without fat). By far this is great dish and would recommend it unconditionally. I did some subtitution, store bought packed oysters and lump crabmeat but it did not make a diference it was still a great gumbo. Read more