This light seafood gumbo will chase the chill away and warm your soul any time of year. We have made Louisiana's most famous food lighter by leaving out the oil that is normally used when making a traditional roux. This lightend up gumbo will make even the toughest New Orleans food critic smile with delight.
It is loaded with the good stuff. Lot's of seafood, okra, tomatoes and good stock. But it does not have the oil. Isn't that fantastic? So, for all of you gumbo fanatics who want to go lighter on your meals, this is the dish for you.
One reader asked me if this recipe is authentic and would a bonifide Cajun make it. I answered yes of course. I am a Cajun and I highly recommend this recipe not only for it's great taste and hardiness but also because it has much less fat. And doesn't everyone need to reduce fat in their diet.
So come on and Cajun Up. Make this great light seafood gumbo and enjoy the richness.
I recommend the homemade seafood stock be used for best results but low sodium commercial chicken stock will work ok.
1 cup all purpose flour
1 teaspoon vegetable oil
2 cups chopped onion
1/2 cup chopped celery
1 cup chopped green pepper
1 1/2 cup chopped okra (fresh is best but frozen is ok)
1 cup chopped canned tomatos
3 garlic cloves minced
2 1/2 cups homemade seafood stock (or low sodium chicken stock)
1 teaspoon oregano
2-8 ounce bottles clam juice
1/2 pound skinless white fish cut into 1 inch pieces
1 1/2 pound medium shrimp peeled and deveined
1 tablespoon Tabasco Sauce
Place the 1 cup flour in a heavy cast iron skillet and make a dry roux by following these instructions. Remove from oven and set aside.
Heat the oil in a large cast iron Dutch oven or a pot of similar size and weight. Add onion, pepper, celery and garlic: saute for 6-8 minutes or until vegetables are somewhat translucent and tender. Add okra, tomatoes, oregano, stock, Tony Chachere's, and clam juice.
Bring to a boil. Slowly add browned flour, the roux, stirring well. Reduce heat: simmer uncovered for 1 hour stirring occasionally.
Add fish and cook for 5 minutes. Next add shrimp, cook for 10 minutes. Stir in Tabasco sauce.
Serve over cooked rice. Include a tossed green salad and toasted whole wheat bread for a complete and nutritious meal.
Will make 8-10 servings.
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