Low Calorie Seafood Okra Gumbo
A flavorful low-calorie seafood gumbo featuring oysters, shrimp, crab, and okra, enriched with Cajun spices—perfect for seafood lovers seeking a hearty, health-conscious dish.
Ingredients
- 24 shucked oysters in their liquor ⓘ
- 2 cups cold water
- 1 tablespoon reduced calorie margarine ⓘ
- 2 cups chopped onions ⓘ
- 1 1/4 ounces tasso or lean ham, minced ⓘ
- 1 1/2 cups chopped green bell peppers
- 1 cup chopped celery
- 1 bay leaf ⓘ
- 1 tablespoon plus 2 teaspoons Cajun Magic Seafood Magic
- 10 ounces fresh okra, sliced ⓘ
- 2 cups peeled chopped tomatoes ⓘ
- 1 teaspoon minced garlic
- 1/8 teaspoon ground thyme ⓘ
- 5 cups seafood stock ⓘ
- 1/2 teaspoon salt ⓘ
- 1 pound shelled, deveined shrimp ⓘ
- 1/2 pound lump crabmeat ⓘ
- 1/4 cup minced green onion tops ⓘ
- 3 cups hot cooked rice ⓘ
Instructions
- Combine the oysters with cold water and stir.
- Refrigerate the oysters and oyster water for at least 1 hour.
- Strain the oysters and oyster water and refrigerate until ready to use.
- In a large pot, melt the reduced calorie margarine over medium heat.
- Add chopped onions, minced tasso or lean ham, chopped green bell peppers, and chopped celery; sauté until vegetables are tender.
- Stir in the bay leaf, Cajun Magic Seafood Magic, minced garlic, and ground thyme.
- Add sliced okra and chopped tomatoes to the pot, cooking for a few minutes.
- Pour in the seafood stock and bring to a boil.
- Reduce heat and simmer for about 20 minutes to develop flavors.
- Add the shelled shrimp and lump crabmeat, cooking until shrimp are pink and cooked through.
- Season with salt to taste.
- Serve the gumbo over hot cooked rice, garnished with minced green onion tops.
Tips & Substitutions
For a lighter option, you can substitute the tasso or ham with smoked turkey or omit it entirely. If fresh okra isn't available, frozen okra works just as well. Enhance the flavor by adding a splash of hot sauce or Worcestershire sauce to the gumbo. Make sure to use a good quality seafood stock for the best taste.
Serving Suggestions
Serve the gumbo over hot cooked rice for a hearty meal. It pairs beautifully with crusty bread or a light salad for balance. Consider serving with a side of Far East Crab Cakes for a delightful seafood-themed dinner, or enjoy it alongside a refreshing drink to complement the flavors.
Storage & Reheating
Store leftover gumbo in an airtight container in the refrigerator for up to 3 days. To reheat, place it in a pot over medium heat, stirring occasionally until warmed through. You can also microwave it in a covered dish, adding a splash of water if it appears too thick.
Nutrition & Diet Analysis (per serving)
Each serving of Low Calorie Seafood Okra Gumbo contains roughly 1365 calories, with 28g protein, 168g carbohydrates, and 79g fat. It is an excellent source of iron (222% of the Daily Value), vitamin C (183% of the Daily Value), and dietary fiber (149% of the Daily Value). Note that it is relatively high in sodium, at 1815mg per serving (79% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen seafood in this gumbo?
Yes, you can use frozen shrimp and crabmeat in this recipe. Just ensure they are fully thawed before adding them to the gumbo to ensure even cooking. This can save time and still yield a delicious dish.
Is this gumbo spicy?
The gumbo has a mild flavor profile, but you can adjust the spice level by adding more Cajun seasoning or hot sauce according to your preference. Start with a small amount and gradually increase until it reaches your desired heat.
Can I make this gumbo vegetarian?
Yes, you can create a vegetarian version by omitting the seafood and using vegetable stock instead of seafood stock. You can add more vegetables like zucchini or mushrooms for added texture and flavor.
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).