Emeril's Heart-Healthy Seafood Gumbo Delight
Dive into a bowl of this hearty and flavorful seafood gumbo, crafted to be low in fat but high in taste. This dish is a celebration of the vibrant flavors of the sea and the rich traditions of Southern cooking. With fresh shrimp, blue crabs, and briny oysters, this gumbo is loaded with fresh vegetables like okra and peppers, all balanced in a savory broth. Perfect for a cozy gathering, this recipe is well-reviewed on Food Network and promises to bring warmth and satisfaction with every spoonful. Serve it over fluffy white rice for a complete meal that your family and friends will adore.
N/A
Servings
N/A
Calories
23
Ingredients
Ingredients
All-purpose flour
3/4 cup (Toasted until dark nut brown)
Vegetable oil
2 tablespoons (For sautéing)
Unsalted butter
2 tablespoons (For sautéing)
Onions
2 medium (Chopped)
Poblano pepper
1 (Chopped)
Celery ribs
2 (Finely chopped)
Garlic cloves
5 (Minced)
Whole tomatoes
1 (15 ounce) can (Crushed by hand)
Chicken stock
4 cups (Low-sodium recommended)
Clam juice
4 cups (For base flavor)
Fresh okra
8 ounces (Tops trimmed and halved lengthwise)
Bay leaves
3 (For flavoring)
Lemon
1/2 (Juiced)
Kosher salt
To taste (For seasoning)
Cayenne pepper
1/2 teaspoon (For heat)
Fresh thyme leaves
2 teaspoons (For flavoring)
Blue crabs
3 (Quartered (optional))
Medium shrimp
1 lb (Peeled and deveined)
Oysters
2 dozen (Shucked with liquid reserved)
Green onions
1 bunch (Chopped)
Fresh flat-leaf parsley
1/4 cup (Chopped)
Lump crabmeat
1/2 lb (For added richness)
Cooked white rice
As needed (For serving)
Instructions
1
Preheat your oven to 400°F (200°C). Spread the all-purpose flour evenly on a baking sheet and toast in the oven for 30 to 40 minutes, stirring occasionally until it achieves a deep nut brown color.
2
In a large heavy skillet or Dutch oven, heat the vegetable oil and unsalted butter over medium heat. Once melted, add the chopped onions, poblano pepper, finely chopped celery, and minced garlic. Season with kosher salt and black pepper to taste, and sauté until the vegetables become tender, about 10 minutes.
3
Add the canned whole tomatoes to the pot, crushing them with your hands to release their juices. Cook for an additional 5 minutes, allowing the flavors to meld.
4
Gradually sift the toasted flour into the pot, stirring to coat the vegetables evenly. Cook for 2 minutes to allow the flour to incorporate.
5
Slowly pour in the chicken stock and clam juice while stirring continuously. Add the fresh okra, bay leaves, lemon juice, salt, cayenne pepper, thyme, and optional blue crabs. Bring the mixture to a boil, then lower the heat, cover, and let it simmer for 15 minutes.
6
Next, fold in the shrimp, reserved oyster liquid, shucked oysters, chopped green onions, and parsley. Cook until the shrimp turn pink and are cooked through, about 3 minutes.
7
Finally, gently mix in the lump crabmeat and adjust the seasoning of the gumbo to taste. Serve the gumbo hot, accompanied by a scoop of cooked white rice in each bowl.
Nutrition Information
Frequently Asked Questions
Frequently Asked Questions
What is the name of this recipe?
The recipe is called Emeril's Heart-Healthy Seafood Gumbo Delight.
How is the flour prepared for this gumbo?
The all-purpose flour is toasted in a 400°F oven for 30 to 40 minutes until it reaches a deep nut brown color.
What type of oil and fat are used to sauté the vegetables?
The recipe uses 2 tablespoons of vegetable oil and 2 tablespoons of unsalted butter.
Which vegetables are included in the initial sauté?
The initial sauté includes chopped onions, poblano pepper, finely chopped celery, and minced garlic.
How long should the initial vegetables be sautéed?
The vegetables should be sautéed until tender, which takes about 10 minutes.
How are the canned whole tomatoes added to the gumbo?
The whole tomatoes are added to the pot and crushed by hand to release their juices.
What liquids are used to create the gumbo broth?
The broth is made using 4 cups of chicken stock (low-sodium recommended) and 4 cups of clam juice.
How is the okra prepared?
The fresh okra should have the tops trimmed and be halved lengthwise.
What seasonings provide the flavor profile in this gumbo?
Flavoring comes from bay leaves, lemon juice, kosher salt, cayenne pepper, and fresh thyme leaves.
Are blue crabs a mandatory ingredient?
No, the 3 quartered blue crabs are listed as an optional ingredient.
How long does the gumbo simmer before adding the seafood?
After bringing the mixture to a boil, it is covered and simmered for 15 minutes.
What types of seafood are included in this recipe?
The recipe includes shrimp, oysters, blue crabs (optional), and lump crabmeat.
When is the lump crabmeat added to the pot?
The lump crabmeat is gently mixed in at the very end, after the shrimp and oysters have cooked.
How long do the shrimp and oysters take to cook?
They take about 3 minutes to cook, or until the shrimp turn pink.
What garnishes are added with the seafood?
Chopped green onions and fresh flat-leaf parsley are added along with the shrimp and oysters.
How should the gumbo be served?
The gumbo should be served hot with a scoop of cooked white rice in each bowl.
What is the oven temperature for toasting the flour?
The oven should be preheated to 400°F (200°C).
How many garlic cloves does this recipe require?
The recipe calls for 5 minced garlic cloves.
How much shrimp is needed?
The recipe requires 1 pound of medium shrimp, peeled and deveined.
What should be done with the liquid from the oysters?
The oyster liquid should be reserved and added to the pot along with the shucked oysters.
What kind of pepper provides the heat in this dish?
Cayenne pepper provides the heat, along with a poblano pepper for depth.
How many oysters are used in this gumbo?
The recipe uses 2 dozen shucked oysters.
Is this recipe considered a healthy option?
Yes, it is described as heart-healthy and low in fat.
What is the total number of ingredients used?
There are 23 ingredients in total for this recipe.
Which fresh herb is used for flavoring?
Fresh thyme leaves and fresh flat-leaf parsley are both used.
How much lump crabmeat is included?
The recipe calls for 1/2 pound of lump crabmeat.
What tags are associated with this recipe?
Tags include gumbo, seafood, low fat, southern cooking, comfort food, and healthy recipes.
Does the recipe specify a serving size or calorie count?
The current data shows null for servings, calories, and other nutritional facts.
What type of rice is recommended for serving?
The recipe recommends serving it with fluffy white rice.
What is the purpose of toasting the flour separately?
Toasting the flour creates a dry roux that provides the characteristic nutty flavor of gumbo while keeping the fat content lower.