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Contrary to popular belief, Southern cuisine does not have to involve frying everything (but it helps in many cases). Learn the secrets of country cooking with our Southern recipes. Y'all enjoy.
Shrimp and Fish Gumbo
Yield: Makes 4 servings
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:
1.
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.
2.
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.
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 |
This recipe appears in:
Southern
