Gulf Coast Seafood Gumbo with Rice

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Makes: 6  servings Start to Finish 50 mins

Ingredients

  • 1 slice bacon, chopped
  • 2 tablespoons  all-purpose flour
  • 1 large onion, chopped
  • 1 red bell pepper, cored and cut into 1/2-inch dice
  • 1 green bell pepper, cored and cut into 1/2-inch dice
  • 1 teaspoon  minced garlic
  • 3/4 teaspoon  salt
  • 1/4 teaspoon  freshly ground black pepper
  • 1/4 teaspoon  dried thyme
  • 1/8 - 1/4 teaspoon  ground red pepper
  • 1 14 1/2ounce can fat-free chicken broth, plus enough water to equal 3 cups
  • 1 cup  sliced frozen okra
  • 1 cup  chopped, drained canned tomatoes
  • 1 cup  chopped green onions
  • 1 pound  red snapper or catfish fillet, cut into 1-1/2-inch chunks
  • 8 ounces  medium shrimp, peeled and deveined
  • 3 cups  cooked whole-grain rice

Directions

1. Cook bacon in heavy Dutch oven over medium heat until crisp. Drain on paper towels.

2. Reduce heat to medium-low. Stir flour into drippings and cook, stirring frequently, until mixture is deep golden brown, about 5 to 8 minutes. (Be careful not to burn.) Stir in onion, diced bell peppers, garlic, salt, black pepper, thyme and red pepper. Cover and cook, stirring occasionally, until vegetables are tender, 10 minutes.

3. Gradually stir in broth, then okra, tomatoes and green onions. Return to simmer and cook, covered, until mixture is thickened and vegetables are tender, 10 to 15 minutes. Stir in snapper and shrimp; cook 5 minutes more. Stir in bacon. Serve over cooked rice. Makes 6 servings.

Nutrition Facts

  • Servings Per Recipe 6
  • cal.(kcal)300,
  • Fat, total(g)6,
  • chol.(mg)78,
  • sat. fat(g)1,
  • carb.(g)34,
  • pro.(g)27,
  • sodium(mg)811,
  • Percent Daily Values are based on a 2,000 calorie diet
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