Alison Lewis

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Lightened-Up Seafood Gumbo

January 03, 2011

Happy New Year to everyone! We spent the past few days down at the beach, and yesterday we watched a lot of football and enjoyed this Seafood Gumbo recipe adapted from Cooking Light. With only 254 calories and 2 grams of fat, this hearty soup will fit into your New Years resolution plan to eat healthy and get lean. It’s so flavorful and comforting this time of year. Just serve with a salad and some crusty bread, and that is all you need. I hope everyone had a great holiday season, and I look forward to a fantastic 2011 on Ingredients, Inc.

Seafood Gumbo

Yield: 8 servings

Ingredients

1 cup all-purpose flour

1 teaspoon vegetable oil

2 cups chopped onion

1 cup  chopped green bell pepper

1/2  cup chopped celery

2  garlic cloves, minced

11/2 cups sliced okra

1 cup chopped tomato

2 teaspoons chopped fresh oregano

1 1/2 cups low-sodium chicken broth

1 teaspoon Cajun seasoning

4  (8-ounce) bottles clam juice

2 tablespoons tomato paste

1/2 pound skinned scamp or other firm white fish fillet, cut into 1-inch pieces

11/4  pounds medium shrimp, peeled and deveined

1/2  teaspoon hot sauce

4 1/2  cups hot cooked long-grain rice

Directions

1. Place flour in a 9-inch cast-iron skillet; cook over medium heat 20 minutes or until browned, stirring constantly with a whisk. (If flour browns too fast, remove it from heat, and stir until it cools down.) Remove from heat; set aside.

2. Heat oil in a large Dutch oven over medium heat. Add onion, bell pepper, celery, and garlic; sauté 8 minutes or until vegetables are tender. Add okra, tomato and oregano; cover and cook 5 minutes, stirring occasionally. Add 11/2 cups chicken broth, Cajun  Seasoning, clam juice, and tomato paste. Bring to a boil. Gradually add browned flour, stirring with a whisk. Reduce heat; simmer, uncovered, for 45 minutes, stirring occasionally.

3. Add scamp; cook 5 minutes. Add shrimp; cook 10 minutes or until seafood is done. Stir in hot sauce. Serve gumbo over rice.

Note: One (8-ounce) container select oysters, undrained, may be added.



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12 Responses to “Lightened-Up Seafood Gumbo”
Maria says:
January, 03 2011at 09:21 am
Confession-I have never had gumbo! I better give it a try:)
January, 03 2011at 10:04 am
Thanks for sharing a lighter version of this great dish! I need all the "lightening up" I can get after the holidays and sitting on my butt after surgery! Happy New Year! :)
January, 03 2011at 10:16 am
Alison, this looks great! I've really been enjoying your blog since I found it and I am especially a fan of any "lightened up" dish. I am going to make this for sure, and the beauty of it is, I have all the ingredients in my house already (except the clam juice)! One question though. I have some pre-minced garlic in my pantry. Do you by chance know what measurement would be the equivalent of two cloves?
January, 03 2011at 11:26 am
Andrea, 1 clove garlic is equal to 1/2 tsp minced jarred garlic
Tracy says:
January, 03 2011at 12:10 pm
Love your lightened-up version! I think I need to subscribe to Cooking Light. :-)
January, 03 2011at 04:02 pm
You cannot believe how awesome this was. If you like gumbo, this one is incredible!!
Caroline says:
January, 03 2011at 04:08 pm
I want to have dinner at your house! That looks delicious!
January, 03 2011at 04:34 pm
This lightened up version of gumbo is great for any day & any time of the year. Happy New Year to you my friend :) XO
Erin says:
January, 03 2011at 07:58 pm
Wow. Looks great. I love your site. Can't wait for your book!!
January, 03 2011at 10:39 pm
I've never made anything with sauce using okra. That gumbo looks really good!
January, 05 2011at 12:23 am
This gumbo looks wonderful- there's nothing better than a hearty soup to take off the winter chill. I also love that it's a lighter version- that's what I'm needing after the holiday eating! :)
January, 16 2013at 12:06 am
[...] recipes, but she also makes healthier versions of what you might be used to eating. For example: lightened up seafood gumbo.  This gumbo was a winner at my [...]

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