Cajun Etoufee

SeafoodDairy
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Ingredients

  • 1 lb. peeled crawfish tails (defrosted if frozen)
  • 1/4 cup butter ⓘ
  • 1/4 cup flour ⓘ
  • 1/4 cup olive oil ⓘ
  • 1 lg. onion, chopped
  • 1 clove garlic, minced ⓘ
  • 1 green pepper, chopped ⓘ
  • 2 tbsp. chopped parsley ⓘ
  • 1 tbsp. cajun seasoning ⓘ
  • 2 cups hot cooked rice ⓘ

Instructions

  1. In a large cast-iron pan, melt butter.
  2. Stir in flour and cook over medium heat 10-15 minutes until the flour turns golden brown.
  3. Add olive oil and stir to blend.
  4. Add onion, garlic, and pepper, and cook until vegetables are tender, about 15 minutes.
  5. Add crawfish, parsley and cajun seasoning.
  6. Simmer uncovered until seafood is tender, about 15 minutes.
  7. Serve over hot rice.

Nutrition & Diet Analysis (per serving)

805 kcal 40% DV
Protein Fat Carbs

Macronutrients

Protein 15.9g 32% DV
Total Fat 55.6g 71% DV
Carbs 66.6g 24% DV
Fiber 10.7g 38% DV
Sugar 2.4g 5% DV

Electrolytes

Sodium 417.3mg 18% DV
Potassium 1815mg 39% DV
Cholesterol 75mg 25% DV

Vitamins & Minerals

Vitamin A 5.3mcg 1% DV
Vitamin C 65.6mg 73% DV
Calcium 108mg 8% DV
Iron 16.3mg 91% DV

* % Daily Values based on a 2,000 calorie diet (FDA 2020).

Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).

Explore Ingredients

onion green pepper flour clove garlic parsley rice butter olive oil

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