Seafood Gumbo

seafood gumbo

Seafood Gumbo

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Servings: 4
Calories: 623
Prep Time 10 minutes
Cook Time 25 minutes

Ingredients
 

  • 4 oz butter
  • 2 oz plain flour
  • 2 tbsp Cajun spice
  • 1 onion chopped
  • 1 green pepper cored, deseeded and chopped
  • 5 spring onions sliced
  • 1 tbsp chopped fresh parsley
  • 1 garlic clove crushed
  • 1 beef tomato chopped
  • 4 oz garlic sausage finely sliced
  • 3 oz American easy-cook rice
  • 2 pt vegetable stock
  • 1 lb okra sliced
  • 1 bay leaf
  • 1 fresh thyme sprig
  • 2 tsp salt
  • 1/2 tsp cayenne pepper
  • 1/2 lemon juice of
  • 4 whole cloves
  • 1.1 lb frozen mixed seafood such as mussels, squid, and prawns defrosted and drained

Instructions

  • Heat the butter in a 2.6 litre (4 1/2 pint) heavy-based pan. Add the flour and Cajun spice and cook for 1 to 2 minutes until golden brown. Add the onion, green pepper, spring onions, parsley and garlic. Cook for 5 minutes.
  • Add the tomato, garlic sausage and rice and stir well to coat. Add the stock, okra, bay leaf, thyme, salt, cayenne pepper, lemon juice and cloves and season with black pepper. Bring to the boil and simmer, covered, for 12 minutes or until the rice is tender.
  • Add the seafood and cook for 2 minutes to heat through. Serve in deep bowls.
Calories: 623 kcal
Carbohydrates: 54 g
Protein: 31 g
Fat: 33g
Saturated Fat: 18 g
Trans Fat: 1 g
Cholesterol: 81 mg
Sodium: 3636 mg
Potassium: 907 mg
Fiber: 9 g
Sugar: 9 g
Vitamin A: 4943 IU
Vitamin C: 76 mg
Calcium: 157 mg
Iron: 3 mg
Ingredients Fish & Seafood
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