Copyright John Paul Urizar
www.johnpaulurizar.com.au
The fish used in this gumbo can be substituted for white fin fish and octopus if you want to keep the costs down. For those concerned about cholesterol you may also wish to alter the ratio of seafood, reducing the amount of prawns and increasing the fish (see note).
With traditional Creole cooking, the roux is made with butter and flour, but here we use canola oil and the flavour is still fabulous.
Prepare all ingredients.
Heat the canola oil in a heavy based pan and add the flour. Stir continuously for 15 - 20 minutes.
Add the add onion, capsicum celery and garlic and cajun spice mix. Saute for a further 15 minutes until the onion is transparent.
Heat the fish stock in a small pan and then add it to the gumbo with the chopped tomato and tomato puree and bay leaf stirring continuously. Bring to the boil then reduce the heat to simmer for 45 minutes.
Add the seafood and cook for a further 5 minutes.
Serve with red rice, sweet corn and okra and spinach.
Note : While it's true prawns have high levels of cholesterol, it's more important to manage high cholesterol by reducing the intake of saturated fat in the diet and increasing the amount of soluble fibre. Soluble fibre helps to prevent the absorption of cholesterol.
Makes 6 servings
| Prep Time: | 10 mins |
| Cooking Time: | 1 hr 40 mins |
| Ready in: | 2 hrs |
Suitable for: |
|
| Dinner, Entree, Soup | |
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| Nutritional Information - Per Serve | |
| Kj | 892 kj |
| Calories | 213 kcal |
| Fat | 11.1 g |
| Saturated Fat | 1.1 g |
| Total Carbohydrate | 7.4 g |
| Total Protein | 20.8 g |
| Fibre | 1.5 g |
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