Free Healthy Recipe - Seafood Gumbo

Dairy free, Low carbohydrate, Low fat, Low GI, Wheat Free

The fish used in this gumbo can be substituted for white fin fish and octopus if you want to keep the costs down. For those concerned about cholesterol you may also wish to alter the ratio of seafood, reducing the amount of prawns and increasing the fish (see note).
With traditional Creole cooking, the roux is made with butter and flour, but here we use canola oil and the flavour is still fabulous.

Ingredients

¼ cup canola oil

¼ cup wholemeal spelt flour

1 small onion, finely chopped

1 green capsicum diced

2 stalks celery

2 cloves garlic

1 litre fish stock

2 large Roma tomatoes, seeded and chopped

¼ cup tomato puree

2 tbsp Cajun spice mix

1 bay leaf

200 grams crab meat

200 grams green prawns

200 grams scallops

Method

Prepare all ingredients.

Heat the canola oil in a heavy based pan and add the flour. Stir continuously for 15 - 20 minutes.
Add the add onion, capsicum celery and garlic and cajun spice mix. Saute for a further 15 minutes until the onion is transparent.
Heat the fish stock in a small pan and then add it to the gumbo with the chopped tomato and tomato puree and bay leaf stirring continuously. Bring to the boil then reduce the heat to simmer for 45 minutes.
Add the seafood and cook for a further 5 minutes.

Serve with red rice, sweet corn and okra and spinach.

Note : While it's true prawns have high levels of cholesterol, it's more important to manage high cholesterol by reducing the intake of saturated fat in the diet and increasing the amount of soluble fibre. Soluble fibre helps to prevent the absorption of cholesterol.

Makes 6 servings

Prep Time:	10 mins
Cooking Time:	1 hr 40 mins
Ready in:	2 hrs
Suitable for:
Dinner, Entree, Soup

See also:

Fried Okra and Spinach

Coral Rice and Corn

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Nutritional Information - Per Serve
Kj	892 kj
Calories	213 kcal
Fat	11.1 g
Saturated Fat	1.1 g
Total Carbohydrate	7.4 g
Total Protein	20.8 g
Fibre	1.5 g

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