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Seafood Gumbo

A classic coastal soup featuring a dark roux simmered with fresh vegetables, succulent shrimp, and lump crabmeat.

105 minMediumServes 6420 cal/serving

AmericanSoupStovetopPescatarianHigh ProteinNut-FreeDairy-FreeEgg-FreeSoy-FreeAlcohol-Free

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Ingredients

  • 1/2 cup vegetable oil
  • 1/2 cup all-purpose flour
  • 1 cup yellow onion, diced
  • 1 cup celery stalks, diced
  • 1 cup green bell pepper, diced
  • 4 garlic cloves, minced
  • 6 cups seafood stock
  • 2 tbsp Cajun seasoning
  • 2 cups fresh okra, sliced
  • 1 lb medium shrimp, peeled
  • 1 lb lump crabmeat, drained
  • 1/2 cup green onions, chopped

Instructions

  1. 1

    Heat 1/2 cup vegetable oil in a Dutch oven over medium heat, add 1/2 cup all-purpose flour, and whisk constantly for 20 to 25 minutes until the roux reaches a dark chocolate color.

  2. 2

    Add 1 cup diced yellow onion, 1 cup diced celery stalks, and 1 cup diced green bell pepper to the roux, stirring for 5 minutes until soft.

  3. 3

    Stir in 4 minced garlic cloves and cook for 1 minute until fragrant.

  4. 4

    Gradually whisk in 6 cups seafood stock and 2 tbsp Cajun seasoning, bring to a simmer, then add 2 cups sliced fresh okra and simmer uncovered for 30 minutes.

  5. 5

    Add 1 lb peeled medium shrimp and 1 lb drained lump crabmeat, simmer for 5 to 7 minutes until shrimp registers an internal temperature of 145°F.

  6. 6

    Stir in 1/2 cup chopped green onions and serve hot over rice.

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Questions

How long does Seafood Gumbo take?

As written, 105 minutes: 30 of prep and 75 of cooking. The longest single stretch is step 4 (30 minutes): "Gradually whisk in 6 cups seafood stock and 2 tbsp Cajun seasoning, bring to a simmer, then add 2 cups sliced fresh okra and simmer uncovered for 30 minutes."

What internal temperature should Seafood Gumbo reach?

For Seafood Gumbo, the target internal temperature is 145 F (about 65 C), given in step 5. A probe thermometer removes the guesswork.

What can I use instead of Cajun seasoning in Seafood Gumbo?

The entry for Seafood Gumbo calls for 2 tbsp Cajun seasoning. In its place: Two parts paprika to one part each of garlic powder, onion powder, dried thyme, oregano and cayenne, with salt.

Can I use frozen shrimp instead of shrimp in Seafood Gumbo?

Yes; most shrimp sold as fresh were frozen once already. Thaw them under cold running water for about ten minutes and pat them very dry so they sear instead of steaming. As written, the entry for Seafood Gumbo uses 1 lb medium shrimp, peeled.

Can I make Seafood Gumbo gluten-free?

Yes. The gluten in Seafood Gumbo is 1/2 cup all-purpose flour. Swap the flour for a 1-to-1 gluten-free baking blend (where it only thickens a sauce, half as much cornstarch also works). Everything else proceeds as written.

Does Seafood Gumbo contain shellfish?

Yes: 1 lb medium shrimp, peeled. The full allergen list for this entry is gluten, shellfish and fish. Packaged ingredients vary by brand, so check labels if the allergy is serious.

How much protein is in Seafood Gumbo?

One serving (the recipe makes 6) has 32 g of protein in about 420 calories, alongside 22 g carbohydrate and 22 g fat, plus 3 g fiber and 890 mg sodium. The figures are estimates computed from the ingredient list. More like it: the high-protein soup collection.

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