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Shrimp and Fish Gumbo

Shrimp and Fish Gumbo

Shrimp and Fish Gumbo

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.


Makes 4 servings


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


  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

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