Weight Watchers Seafood Etouffee Recipe

Indulge in the rich, bold flavors of the Weight Watchers Seafood Etouffee, a healthy twist on the classic Cajun dish. This recipe combines tender shrimp and lump crab meat with a medley of aromatic vegetables, including onion, celery, and bell pepper, all simmered in a light roux-based sauce infused with Cajun seasoning, paprika, and a splash of low-sodium stock. Served over hearty brown rice and topped with fresh parsley and green onions, this satisfying one-pot meal is both Weight Watchers-friendly and bursting with Southern charm. Ready in just 45 minutes, it’s the perfect low-calorie treat for seafood lovers—and those looking to enjoy a comforting dish without the extra guilt.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 1 tablespoon Olive oil
• 1 tablespoon All-purpose flour
• 1 medium Yellow onion, finely chopped
• 2 Celery stalks, finely chopped
• 1 medium Green bell pepper, finely chopped
• 4 cloves Garlic, minced
• 2 cups Low-sodium chicken or seafood stock
• 1 cup Canned diced tomatoes, no salt added
• 1 Bay leaf
• 1 teaspoon Cajun seasoning
• 1 teaspoon Paprika
• 12 ounces Cooked shrimp, peeled and deveined
• 8 ounces Cooked lump crab meat
• 2 Green onions, thinly sliced
• 2 tablespoons Fresh parsley, chopped
• 4 cups Cooked brown rice
• 0.5 teaspoon Salt
• 0.5 teaspoon Black pepper
• 4 Lemon wedges (for serving)

Directions

Step 1

Heat olive oil in a large skillet or heavy-bottomed pot over medium heat.

Step 2

Sprinkle the flour into the pan and stir constantly to form a light roux, cooking until the mixture is golden brown and fragrant, about 3-4 minutes.

Step 3

Add the chopped onion, celery, and green bell pepper to the roux. Cook, stirring often, for 5-7 minutes, or until the vegetables are softened.

Step 4

Stir in the minced garlic and cook for an additional 1 minute, until fragrant.

Step 5

Slowly whisk in the chicken or seafood stock, ensuring there are no lumps. Bring the mixture to a simmer.

Step 6

Add the diced tomatoes, bay leaf, Cajun seasoning, and paprika. Stir to combine. Simmer the sauce for 10 minutes, allowing the flavors to meld together.

Step 7

Stir in the shrimp and crab meat, cooking for 3-4 minutes, or until the seafood is heated through but not overcooked.

Step 8

Season the etouffee with salt and black pepper to taste. Remove and discard the bay leaf.

Step 9

Serve the etouffee over warm cooked brown rice. Garnish with green onions and fresh parsley.

Step 10

Serve with lemon wedges on the side for an optional burst of freshness. Enjoy!

Nutrition Facts

Serving size	(2683.1g)

Amount per serving	% Daily Value*
Calories	1872.0

Total Fat 31.1g	0%
Saturated Fat 5.9g	0%
Polyunsaturated Fat 4.2g
Cholesterol 784.4mg	0%
Sodium 5198.3mg	0%
Total Carbohydrate 257.8g	0%
Dietary Fiber 30.8g	0%
Total Sugars 27.7g
Protein 154.3g	0%

Vitamin D 0IU	0%
Calcium 609.2mg	0%
Iron 13.8mg	0%
Potassium 4359.7mg	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: 32.0%

Carbs: 53.5%