Southern-style Shrimp Stew
(0 votes)
(0 votes)
Health Score:
88 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
450
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 450 cal. | (21 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 10 g | (7 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9 g | (30 %) |
more nutritional values
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 12.5 mg | (104 %) | ||
| Vitamin K | 38.9 μg | (65 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.9 mg | (82 %) | ||
| Niacin | 20.5 mg | (171 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 203 μg | (68 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 9.5 μg | (21 %) | ||
| Vitamin B₁₂ | 6 μg | (200 %) | ||
| Vitamin C | 175 mg | (184 %) | ||
| Potassium | 1,596 mg | (40 %) | ||
| Calcium | 242 mg | (24 %) | ||
| Magnesium | 195 mg | (65 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 174 μg | (87 %) | ||
| Zinc | 4.6 mg | (58 %) | ||
| Saturated fatty acids | 4.8 g | |||
| Uric acid | 279 mg | |||
| Cholesterol | 260 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 cup Andouille (or chorizo, diced)
- 1 onion (diced)
- 1 clove garlic cloves (diced)
- 2 Tbsps vegetable oil
- 2 Bell pepper (red and green, diced)
- 1 stick Celery (chopped into small pieces)
- 1 tsp dried Fresh herbs (e. g. thyme and oregano)
- cayenne pepper
- 1 tsp sweet paprika
- 1 bay leaf
- 3 cups fish stock
- 1 ¾ cups Okra (cut in pieces)
- 1 ⅔ cups Tomatoes (chopped)
- 1 ½ cups King prawn (raw, deveined and peeled except for the tail)
- 2 cups Fish (e. g. cod, diced)
Product recommendation
The okra serves to thicken the soup. This can be supplemented according to taste with cornflour or a brown roux.
Preparation steps
1.
Sauté the sausage with the onion and garlic briefly in hot oil. Add the peppers and celery and mix through together with the herbs, a little cayenne pepper, the paprika and the bay leaf. Fry together briefly then deglaze with the fish stock. Simmer gently for around 30 minutes.
2.
Add the okra and tomatoes to the pan and simmer for a further 15 minutes. Add more stock if required, and stir from time to time.
3.
Add the prawns and the fish to the gumbo and simmer for another 5 minutes or so until just cooked through. Season to taste with salt and ground black pepper and serve.
