Low Fat Seafood Gumbo

Dive into the bold, mouthwatering flavors of this **Low Fat Seafood Gumbo**, a lighter twist on the classic Cajun favorite that doesn't skimp on taste. Packed with tender shrimp, flaky white fish, and succulent lump crabmeat, this recipe is brimming with fresh ingredients and vibrant spices like smoked paprika and cayenne for a perfectly balanced kick. Nutritious okra and aromatic veggies simmer in a savory base of low-sodium chicken broth and crushed tomatoes, creating a rich, hearty gumbo that’s easy on calories but big on satisfaction. Served over cooked brown rice and garnished with fresh parsley and green onions, this quick-prep dish (just 20 minutes!) is perfect for a healthy, crowd-pleasing dinner. Ideal for seafood lovers looking for a guilt-free take on a Southern classic!

Nutriscore Rating: 76/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium, chopped onion
• 3 chopped celery stalks
• 1 medium, chopped green bell pepper
• 3 cloves, minced garlic
• 1 cup, sliced okra
• 4 cups low sodium chicken broth
• 1 14 oz can canned crushed tomatoes
• 2 whole bay leaves
• 1 teaspoon dried thyme
• 1 teaspoon smoked paprika
• 1 cup cooked brown rice
• 1 pound shrimp, peeled and deveined
• 1 pound white fish fillets (such as cod or tilapia), cut into chunks
• 8 oz lump crabmeat
• 0.5 teaspoon cayenne pepper
• 0.5 teaspoon ground black pepper
• 0.25 teaspoon salt
• 2 sliced green onions
• 1 tablespoon, chopped fresh parsley

Directions

Step 1

Heat the olive oil in a large pot over medium heat. Add the chopped onion, celery, and green bell pepper. Sauté for 5 minutes until the vegetables begin to soften.

Step 2

Stir in the minced garlic and sliced okra. Cook for an additional 2 minutes, stirring often.

Step 3

Pour in the low sodium chicken broth and crushed tomatoes. Add the bay leaves, dried thyme, and smoked paprika. Stir well to combine.

Step 4

Bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and let it simmer for 20 minutes, allowing the flavors to meld.

Step 5

Stir in the cooked brown rice, shrimp, fish chunks, and lump crabmeat. Increase the heat to medium and cook for 10 minutes, or until the shrimp are pink and opaque and the fish is cooked through.

Step 6

Season the gumbo with cayenne pepper, ground black pepper, and salt. Adjust seasoning to taste if necessary.

Step 7

Discard the bay leaves. Stir in the sliced green onions and chopped parsley before serving.

Step 8

Ladle the gumbo into bowls and serve hot. Enjoy this hearty, low fat meal!

Nutrition Facts

Serving size	(3934.7g)

Amount per serving	% Daily Value*
Calories	1883.8

Total Fat 31.8g	0%
Saturated Fat 5.8g	0%
Polyunsaturated Fat 2.2g
Cholesterol 1232.7mg	0%
Sodium 8060.7mg	0%
Total Carbohydrate 144.0g	0%
Dietary Fiber 34.6g	0%
Total Sugars 47.0g
Protein 272.5g	0%

Vitamin D 907.2IU	0%
Calcium 1114.0mg	0%
Iron 17.7mg	0%
Potassium 8709.2mg	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: 14.7%

Protein: 55.8%

Carbs: 29.5%