Heart-Healthy Seafood Gumbo

Dive into a bowl of flavorful comfort with this 'Heart-Healthy Seafood Gumbo,' a lighter twist on the Southern classic that doesn't skimp on bold flavors. Packed with nutrient-rich ingredients like tender shrimp, flaky white fish, and succulent crab meat, this gumbo delivers a seafood lover's dream in every bite. A fragrant blend of sautéed vegetables—including okra, onion, and bell peppers—melds with low-sodium broth and warming spices like thyme, oregano, and cayenne for a rich, savory base. Thickened naturally with wholesome brown rice flour and served over nutty brown rice, this dish is both nourishing and satisfying. Perfect for weeknight dinners or a cozy family meal, this easy-to-make gumbo is ready in about an hour and offers a heart-smart spin on traditional Creole cuisine. Whether you're looking to eat healthier or simply crave a comforting seafood stew, this gumbo is a must-try recipe!

Nutriscore Rating: 78/100

Prep Time:20 mins

Cook Time:50 mins

Total Time:70 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium onion, diced
• 1 green bell pepper, diced
• 2 celery stalks, diced
• 2 garlic cloves, minced
• 1 cup okra, sliced
• 14.5 ounces canned diced tomatoes, low sodium
• 4 cups low-sodium chicken or seafood broth
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 0.25 teaspoon cayenne pepper
• 2 tablespoons brown rice flour
• 2 cups cooked brown rice
• 1 pound shrimp, peeled and deveined
• 1 pound white fish fillets, cut into chunks (such as cod or tilapia)
• 0.5 pound crab meat or crab claw meat
• 2 tablespoons chopped fresh parsley
• 2 tablespoons sliced green onions
• 0 to taste freshly ground black pepper

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion, green bell pepper, and celery. Sauté for about 5-7 minutes until the vegetables are softened.

Step 3

Stir in the minced garlic and sliced okra, cooking for another 3-4 minutes.

Step 4

Sprinkle the brown rice flour over the vegetables and stir well to coat evenly.

Step 5

Pour in the canned diced tomatoes and the broth, stirring to combine.

Step 6

Add the bay leaf, dried thyme, oregano, and cayenne pepper. Bring the mixture to a gentle boil.

Step 7

Reduce the heat to low and let the gumbo simmer uncovered for about 30 minutes, stirring occasionally, until the flavors meld together.

Step 8

Add the shrimp, white fish chunks, and crab meat. Cook for an additional 10 minutes or until the seafood is cooked through.

Step 9

Remove the bay leaf and season with freshly ground black pepper to taste.

Step 10

Stir in the chopped parsley and sliced green onions just before serving.

Step 11

Serve the gumbo hot over cooked brown rice.

Nutrition Facts

Serving size	(3592.3g)

Amount per serving	% Daily Value*
Calories	2038.5

Total Fat 33.1g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.7g
Cholesterol 1232.7mg	0%
Sodium 5177.5mg	0%
Total Carbohydrate 176.3g	0%
Dietary Fiber 28.1g	0%
Total Sugars 26.0g
Protein 261.9g	0%

Vitamin D 907.2IU	0%
Calcium 965.4mg	0%
Iron 14.6mg	0%
Potassium 6645.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 14.5%

Protein: 51.1%

Carbs: 34.4%