Low Sodium Seafood Gumbo

Dive into a bowl of comforting, flavorful *Low Sodium Seafood Gumbo*, a healthier twist on the classic Southern favorite. This recipe expertly balances bold Cajun flavors with heart-smart ingredients, combining juicy shrimp, flaky white fish, and tender crabmeat in a robust, low-sodium broth. A golden roux provides the foundation for the gumbo, enriched with a colorful medley of diced tomatoes, fresh okra, and classic aromatics like onion, bell pepper, and celery. Seasoned with no-salt-added Cajun spices and finished with a touch of file powder for that signature Creole flair, this gumbo delivers rich, savory goodness without the excess sodium. Perfectly paired with fluffy white rice, this one-pot dish is an easy, guilt-free way to enjoy authentic Louisiana flavors at home!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:60 mins

Total Time:80 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 3 tablespoons all-purpose flour
• 1 large yellow onion, chopped
• 1 medium green bell pepper, chopped
• 2 celery stalks, chopped
• 3 cloves garlic, minced
• 4 cups low-sodium chicken broth
• 1 can (14.5 oz) diced tomatoes, no salt added
• 2 cups okra, sliced
• 2 bay leaves
• 1 pound white fish fillets, cut into chunks
• 1 pound raw shrimp, peeled and deveined
• 8 ounces crabmeat, sodium-free
• 2 tablespoons Cajun seasoning, low/no sodium
• 1 teaspoon ground black pepper
• 2 tablespoons chopped fresh parsley
• 1 tablespoon file powder
• 0 for serving cooked white rice

Directions

Step 1

Heat olive oil in a large pot over medium heat. Add flour, whisking continuously, until the mixture turns a light brown color to create a roux, about 5-7 minutes.

Step 2

Add onion, bell pepper, and celery to the roux. Cook, stirring occasionally, until the vegetables are softened, about 5 minutes.

Step 3

Stir in the garlic and cook for an additional minute until fragrant.

Step 4

Gradually stir in the chicken broth to the vegetable mixture until fully combined and smooth.

Step 5

Add the diced tomatoes with their juice, okra, and bay leaves to the pot. Bring the mixture to a simmer, stirring occasionally.

Step 6

Reduce heat to low and let it simmer uncovered for about 30 minutes, stirring occasionally.

Step 7

Add the white fish, shrimp, and crabmeat to the pot. Sprinkle in the Cajun seasoning and black pepper. Stir until well mixed.

Step 8

Continue to cook the gumbo until the fish is opaque and the shrimp are pink, about 10 minutes.

Step 9

Remove the pot from heat and discard the bay leaves. Stir in the parsley and file powder.

Step 10

Serve the gumbo hot, ladled over cooked white rice.

Nutrition Facts

Serving size	(3630.7g)

Amount per serving	% Daily Value*
Calories	2089.2

Total Fat 43.8g	0%
Saturated Fat 7.1g	0%
Polyunsaturated Fat 2.8g
Cholesterol 1204.1mg	0%
Sodium 1767.5mg	0%
Total Carbohydrate 153.1g	0%
Dietary Fiber 32.4g	0%
Total Sugars 35.2g
Protein 272.1g	0%

Vitamin D 907.2IU	0%
Calcium 1237.6mg	0%
Iron 18.1mg	0%
Potassium 6706.5mg	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: 18.8%

Protein: 52.0%

Carbs: 29.2%