Estimated Nutrition (whole recipe, rough)
Counts 13 of 14 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 13 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Salmon | 100g cooked | 208 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Shrimp | 100g cooked | 99 |
| Oyster | 6 medium (84g) | 81 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Tomato | 1 medium (123g) | 22 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Chili | 1 tsp (2.7g) | 8 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Salt | 1 tsp (6g) | 0 |
| Meat | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1 1/2 cups chopped onion
- 3 tablespoons vegetable oil
- 1/4 cup flour
- 5 cups fish stock
- 1 28-ounce can tomatoes
- 2 dozen or 3 cups shucked oysters (drain; reserve liquid)
- 1 10-ounce package frozen sliced okra
- 2 teaspoons salt
- 2 teaspoons lemon pepper
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground red pepper
- Bouquet garni*
- 1/2 pound cubed boneless white fish
- 1/2 pound peeled deveined shrimp
- 1/2 pound crab fingers or crab meat
- 1 tablespoon gumbo file
- 6 cups hot cooked rice
- =
Directions
Saute onion in oil until well browned. Add flour and cook, stirring constantly, until a deep brown color is obtained. Stir in fish stock, tomatoes, liquid from oysters, okra, salt, lemon pepper, black pepper, red pepper and bouquet garni. Cook, uncovered, about 30 minutes.
Add fish, shrimp, crab fingers and oysters. Continue cooking about 10 minutes or until shrimp turn pink and oysters begin to curl. Remove bouquet garni.
Just before serving, add gumbo file. Never let gumbo boil after file is added. Serve in shallow bowls with rice.