Seafood gumbo - Mayo Clinic

COVID-19 Advice updates and vaccine options

Find out about COVID-19, COVID-19 vaccines, and Mayo Clinic patient and visitor updates. Skip to site navigation Skip to Content This content does not have an English version. This content does not have an Arabic version. Healthy Recipes

Seafood gumbo

Print Products and services By Mayo Clinic Staff

Dietitian s tip

Gumbo is thought to have originated in Louisiana and often includes shellfish. However, there are many variations, including chicken, beef and pork (ham, bacon or sausage). This recipe uses shrimp and crab.

Number of servings

Serves 8 Healthy carb

Ingredients

6 tablespoons canola oil 1/2 cup all-purpose flour 1 cup chopped yellow onions 1 cup chopped celery 1 cup chopped green bell pepper 2 chopped tomatoes 1 cup okra (frozen OK) 1 tablespoon Creole seasoning 2 cloves minced garlic 6 cups fish stock 2 bay leaves 1 pound peeled shrimp (16 to 20 count) 1/2 teaspoon smoked paprika 2 cans crab meat (about 6 ounces) 2 cups cooked brown rice 1 cup chopped parsley

Directions

Have all other ingredients prepared and measured before starting this recipe. It is also beneficial to serve in heated bowls. In a large heavy pot, make the roux: heat oil over medium heat; gradually whisk in flour. Continue to cook, whisking continuously, until flour is the color of milk chocolate. (Do not burn.) Stir in the chopped vegetables, Creole seasoning and garlic. Continue stirring and cooking until vegetables are softened and roux is evenly distributed over the vegetables, about 5 minutes. Add the fish stock and bay leaves. Increase heat and bring to a slow boil. Reduce heat to low and simmer, uncovered, for about 30 minutes. Sprinkle shrimp with paprika. Add crab meat and shrimp to the gumbo base. Cook until shrimp is pink, or about 5 minutes. Serve over brown rice and top with chopped parsley. To make a bit spicier, serve with Tabasco sauce.

Nutritional analysis per serving

Serving size 1 2 cup rice with about 1 1 2 cups of gumbo

Calories 312Total fat 12 gSaturated fat 1 gTrans fat TraceMonounsaturated fat 7 gCholesterol 109 mgSodium 870 mgTotal carbohydrate 24 gDietary fiber 3 gAdded sugars 0 gProtein 17 g

Mayo Clinic Healthy Weight Pyramid Servings

Vegetables 2 Protein and dairy 1 Carbohydrates 1 Fats 2

Diabetes Meal Plan Choices

Starches 1 Nonstarchy vegetables 2 Meat and meat substitutes 2 Fats 2

DASH Eating Plan Servings

Grains and grain products 1 Vegetables 2 Meats, poultry and fish 2 Fats and oils 2 DASH diet: Recommended servings Sample DASH menus ShareTweet April 09, 2016

Advertisement

Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Advertising & Sponsorship Policy Opportunities Ad Choices

Mayo Clinic Press

Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press. Mayo Clinic on Incontinence - Mayo Clinic PressMayo Clinic on IncontinenceNEW – The Essential Diabetes Book - Mayo Clinic PressNEW – The Essential Diabetes BookNEW – Mayo Clinic on Hearing and Balance - Mayo Clinic PressNEW – Mayo Clinic on Hearing and BalanceFREE Mayo Clinic Diet Assessment - Mayo Clinic PressFREE Mayo Clinic Diet AssessmentMayo Clinic Health Letter - FREE book - Mayo Clinic PressMayo Clinic Health Letter - FREE book

Other Topics in Patient Care & Health Info

Diseases & Conditions A-Z Symptoms A-Z Tests & Procedures A-Z Drugs & Supplements A-Z Health Books Healthy Living Program Mayo Clinic Health Letter Mayo Clinic Voice Apps . RCP-20166406 Healthy Lifestyle Healthy Recipes Seafood gumbo

Mayo Clinic Footer

Request AppointmentSymptom CheckerGive NowContact UsAbout Mayo ClinicEmployeesSite MapAbout This Site

Legal Conditions and Terms

Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below. Terms and Conditions Privacy Policy Notice of Privacy Practices Notice of Nondiscrimination Manage Cookies

Advertising

Mayo Clinic is a nonprofit organization and proceeds from Web advertising help support our mission. Mayo Clinic does not endorse any of the third party products and services advertised.Advertising and sponsorship policyAdvertising and sponsorship opportunities

Reprint Permissions

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research. 1998-2022 Mayo Foundation for Medical Education and Research (MFMER). All rights reserved.