EatSmarter exclusive recipe

Creole Crawfish Stew

with Okra, Spinach and Potatoes
5
Average: 5 (2 votes)
(2 votes)
Creole Crawfish Stew

Creole Crawfish Stew - Fresh and fiery seafood - like a trip to the Caribbean

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Health Score:
10,0 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr
Preparation
Calories:
280
calories
Calories

Healthy, because

Even smarter

Nutritional values

Spinach is a great source of folic acid, while okra pods also provide the vitamin that is important for cell division. Among other things, folic acid plays a decisive role in the development of the human foetus, especially in the development of the central nervous system. Therefore, pregnant women have an increased need - and are well served with this stew.

Fresh okras have a beautiful green colour. Alternative: glass or can. If you cannot get lobster tails, shrimps are a good substitute.

1 serving contains
(Percentage of daily recommendation)
Calorie280 kcal(13 %)
Protein25 g(26 %)
Fat11 g(9 %)
Carbohydrates18 g(12 %)
Sugar added0 g(0 %)
Roughage9 g(30 %)
Vitamin A0.8 mg(100 %)
Vitamin D0.2 μg(1 %)
Vitamin E3.5 mg(29 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.2 mg(18 %)
Niacin8.6 mg(72 %)
Vitamin B₆0.7 mg(50 %)
Folate98 μg(33 %)
Pantothenic acid1.9 mg(32 %)
Biotin10.6 μg(24 %)
Vitamin B₁₂0.4 μg(13 %)
Vitamin C88 mg(93 %)
Potassium1,205 mg(30 %)
Calcium261 mg(26 %)
Magnesium100 mg(33 %)
Iron5.3 mg(35 %)
Iodine60 μg(30 %)
Zinc3.1 mg(39 %)
Saturated fatty acids4.8 g
Uric acid136 mg
Cholesterol122 mg
Development of this recipe:

Ingredients

for
4
Ingredients
4
Onions (about 150 grams)
2
1
7 ounces
9 ounces
4
waxy Potatoes (about 250 grams)
2 tablespoons
1 ¼ quarts
¾ cup
3 sprigs
2
Crawfish tails ((each about 250 grams, fresh or frozen)
1 bunch
2
½
Preparation

Kitchen utensils

1 Pot, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Wooden spoon, 1 Peeler, 1 Kitchen shears, 1 Oven rack

Preparation steps

1.
Creole Crawfish Stew preparation step 1

Peel onions and garlic. Halve bell pepper, remove seeds, rinse and pat dry. Finely dice onions, garlic and bell pepper. 

2.
Creole Crawfish Stew preparation step 2

Rinse okra and drain.

3.
Creole Crawfish Stew preparation step 3

Rinse spinach thoroughly with cold water, drain well and chop coarsely. Peel potatoes and cut into quarters.

4.
Creole Crawfish Stew preparation step 4

Heat oil in a pot over medium heat. Sauté onions and garlic until translucent, about 3 minutes. Add bell pepper, okra and potatoes and sauté until just tender.

5.
Creole Crawfish Stew preparation step 5

Pour broth and coconut milk into the vegetable mixture. Rinse thyme, shake dry and add to pot. Bring mixture to a boil, then reduce heat and simmer for about 25 minutes.

6.
Creole Crawfish Stew preparation step 6

Meanwhile, use kitchen shears to cut the crawfish tails, then pry open with your hands and remove the meat.

7.
Creole Crawfish Stew preparation step 7

Cut crawfish into bite-sized pieces.

8.
Creole Crawfish Stew preparation step 8

Rinse scallions, pat dry and cut diagonally into thin rings. Rinse and dry chile peppers, halve lengthwise, remove seeds and finely chop.

9.
Creole Crawfish Stew preparation step 9

After coconut broth has been cooking for 25 minutes, add the scallions, crawfish and spinach to the pot. Bring to a boil, then reduce heat and simmer for another 10 minutes. Squeeze juice from lime half. Season with salt, pepper and lime juice and serve immediately.