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Low-Fat Gulf of Mexico Gumbo
1 cup all-purpose flour
1 teaspoon vegetable oil
2 cups chopped onion
1 cup chopped green pepper
1/2 cup chopped celery
4 garlic cloves, minced
1 cup sliced okra (if you can't find-substitute asparagus)
1 cup chopped tomato
1-1/2 cups water
1 teaspoon Creole seasoning
4 (8 oz.) bottles clam juice
2 bay leaves
1/2 pound skinned red snapper or other firm white fish fillet, cut into
1-inch pieces
1/4 cup thinly sliced green onions
3/4 pound crayfish, peeled (or lobster, oysters, mussels)
1/4 pound medium shrimp, peeled and deveined
1/2 teaspoon hot sauce
4-1/2 cups cooked long grain rice
Place flour in a 9-inch cast-iron skillet; cook over medium heat
20 minutes or until browned, stirring constantly with a whisk. (If
flour browns too fast, remove it from heat, and stir until it cools
down) Remove from heat.
Heat oil in a large Dutch oven over medium heat. Add onion, bell
pepper, celery, and garlic; saute 8 minutes or until tender. Add
okra and tomato; cover and cook 5 minutes, stirring occasionally.
Add 1-1/2 cups water, , Creole seasoning, clam juice, and bay
leaves, and bring to a boil. Gradually add browned flour, stirring
with a whisk. Reduce heat; simmer, uncovered, for 45 minutes,
stirring occasionally.
Add snapper; cook 5 minutes. Add green onions, crayfish, and shrimp;
cook 10 minutes or until seafood is done. Stir in hot sauce; discard
bay leaves. Serve gumbo over rice. Makes 4 to 6 servings.
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Gumbo 19