Shrimp and Fish Gumbo
Shrimp and Fish Gumbo
YIELD Makes 4 servings
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Although shrimp are high in cholesterol (about 150 mg for one 3-ounce serving), this recipe combines them with lower cholesterol orange roughy (about 25 mg for one 3-ounce serving) to provide a great-tasting gumbo with no cholesterol worries.
INGREDIENTS
| 1/2 | pound fresh or thawed frozen orange roughy or other fish fillets |
| 3‑3/4 | cups water, divided |
| 6 | ounces medium raw shrimp, peeled and deveined |
| 1 | cup chopped onion |
| 1/2 | cup chopped green bell pepper |
| 2 | cloves garlic, minced |
| 1/2 | teaspoon chicken or fish bouillon granules |
| 2 | cans (about 14 ounces each) no-salt-added stewed tomatoes |
| 1‑1/2 | cups frozen okra, thawed |
| 1 | teaspoon dried thyme |
| 1 | teaspoon dried savory |
| 1/4 | teaspoon ground red pepper |
| 1/8 | teaspoon black pepper |
| 2 | tablespoons cornstarch |
| 2 | tablespoons finely chopped 96% lean ham |
| 2 | cups hot cooked brown rice |
PREPARATION:
- Remove and discard skin from fish; cut fish into 1-inch pieces. Bring 3 cups water to a boil in medium saucepan over high heat. Add fish and shrimp; cook 3 to 4 minutes or until fish flakes easily when tested with fork and shrimp are opaque. Drain; set aside. Combine onion, bell pepper, additional 1/2 cup water, garlic and bouillon granules in large saucepan. Bring to a boil over medium-high heat; reduce to medium-low. Cover; simmer 2 to 3 minutes or until vegetables are crisp-tender.
- Stir in tomatoes, okra, thyme, savory, red pepper and black pepper. Return to a boil; reduce heat. Simmer, uncovered, 3 to 5 minutes or until okra is tender. Combine remaining 1/4 cup water and cornstarch in small bowl. Stir into gumbo. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Add fish, shrimp and ham; heat through. Serve over rice.
This recipe appears in: Southern
NUTRITIONAL INFORMATION:
| Serving Size: | 1/4 of gumbo with 1/2 cup cooked rice |
| Sodium | 274 mg |
| Protein | 22 g |
| Fiber | 7 g |
| Carbohydrate | 49 g |
| Cholesterol | 77 mg |
| Saturated Fat | 1 g |
| Total Fat | 7 g |
| Calories from Fat | 17 % |
| Calories | 338 |
DIETARY EXCHANGE:
| Vegetable | 3 |
| Starch | 2 |
| Meat | 2 |
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