Low-Fat Seafood Gumbo
A flavorful low-fat seafood gumbo featuring shrimp, crabmeat, and vegetables, perfect for seafood lovers seeking a hearty, spicy, yet light dish with authentic Southern flair.
Ingredients
- 8 oz. shrimp ⓘ
- 1 (6 oz.) pkg. crabmeat ⓘ
- 1/4 c. all-purpose flour
- 2 c. water ⓘ
- 1 large onion, chopped ⓘ
- 1 c. chopped bell pepper ⓘ
- 4 cloves garlic, minced ⓘ
- 1 1/2 tsp. instant chicken bouillon granules
- 3/4 c. long grain rice ⓘ
- 1/3 c. cold water ⓘ
- 2 c. sliced okra (optional) ⓘ
- 1/4 tsp. salt ⓘ
- 1/4 tsp. black pepper ⓘ
- 1/8 tsp. ground red pepper ⓘ
- 1 bay leaf ⓘ
- bottled hot pepper sauce ⓘ
Instructions
- Spread flour in a 13 x 9-inch pan and bake at 325°F for about 45 minutes, stirring once, until browned.
- Meanwhile, in a large saucepan, combine water, chopped onion, chopped bell pepper, minced garlic, and chicken bouillon granules; bring to a boil.
- Reduce heat and simmer until vegetables are tender.
- Prepare rice according to package instructions, omitting butter and salt, and keep warm.
- Once the flour is browned, add it to the simmering water mixture, stirring well to combine.
- Add cooked rice and optional sliced okra to the seafood mixture.
- Season with salt, black pepper, ground red pepper, and add bay leaf.
- Serve hot, topped with bottled hot pepper sauce to taste.
Tips & Substitutions
For a thicker gumbo, consider adding a bit more flour after it has browned. You can substitute the shrimp with other seafood like scallops or fish if desired. If you prefer a spicier dish, increase the amount of ground red pepper or add fresh chopped jalapeños. This dish can also be adjusted by incorporating more vegetables, such as celery or carrots, for added flavor and nutrition.
Serving Suggestions
Serve this gumbo hot, garnished with fresh parsley or green onions for a pop of color. It pairs beautifully with crusty bread or a side salad for a complete meal. For a delightful twist, consider serving it alongside a cold Wild Rice Chicken Salad for a refreshing contrast.
Storage & Reheating
Store leftover seafood gumbo in an airtight container in the refrigerator for up to 3 days. To reheat, gently warm it on the stovetop over low heat, adding a splash of water to loosen the consistency if it thickens. Avoid microwaving too long, as seafood can become tough.
Nutrition & Diet Analysis (per serving)
Each serving of Low-Fat Seafood Gumbo contains roughly 896 calories, with 29g protein, 198g carbohydrates, and 12g fat. It is an excellent source of vitamin C (176% of the Daily Value), dietary fiber (166% of the Daily Value), and iron (150% of the Daily Value). Note that it is relatively high in sodium, at 908mg per serving (39% 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 for this gumbo?
Yes, you can use frozen shrimp or crabmeat. Just ensure they are fully thawed before adding them to the gumbo. This will help maintain the right texture and flavor in your dish.
Is it possible to make this gumbo vegetarian?
Absolutely! You can replace the seafood with a variety of vegetables like mushrooms, zucchini, or eggplant, and use vegetable broth instead of water. Adjust the seasonings to enhance the flavors of your vegetarian gumbo.
How can I make this gumbo spicier?
To amp up the heat, increase the amount of ground red pepper or add cayenne pepper to taste. You can also include diced jalapeños or serve with a side of your favorite hot pepper sauce for those who enjoy extra spice.
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).