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Seafood Gumbo
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This soup is a meal in a bowl. Chunks of fish and vegetables, hearty garlic and hot red pepper meld into a flavorful broth made with the "holy trio" of Creole cuisine: green onions, green peppers and celery.
1 tablespoon olive oil
4 green onions, chopped
1 small green pepper, chopped
2 stalks celery, thinly sliced
2 cloves garlic, finely chopped
1 cup Italian-style stewed tomatoes
1 can (14 1/2 ounces) reduced-sodium chicken broth, plus 1 cup water
1 package (10 ounces) frozen cut okra
1/2 teaspoon dried oregano
1/4 teaspoon red-pepper flakes (optional)
1 pound scrod or other firm white fish, cut into 1" cubes
1/2 pound raw shrimp, peeled and deveined
Salt and pepper
Hot pepper sauce (optional)
Heat oil in a large saucepan over medium heat. Cook green onions, pepper and celery 10 minutes, until softened. Stir in garlic and cook 1 minute more. Add tomatoes, broth, water, okra, oregano and red-pepper flakes. Cook on low 5 minutes for flavors to blend.
Add fish and shrimp to saucepan; cook 3 to 4 minutes, until seafood is opaque and just cooked through. Season with salt and pepper. Serve with hot pepper sauce on the side.
Servings: 4
Carbohydrates: 13 grams
Net Carbs: 9.5 grams
Fiber: 3.5 grams
Protein: 35.5 grams
Fat: 6 grams
Calories: 249
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