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Jean's Seafood Gumbo

 
One serving costs about $5.32 One serving costs about $5.32

$5.32 per serving

6 people like this recipe

6 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

9 dairy-free,healthy,dairy free lunch,soup,main course,main dish,dinner cajun,creol
spoonacular Score:87%

Spoonacular Score: 87%

 

If you want to add more Cajun recipes to your recipe box, Jean's Seafood Gumbo might be a recipe you should try. For $5.32 per serving, this recipe covers 50% of your daily requirements of vitamins and minerals. One serving contains 558 calories, 72g of protein, and 20g of fat. This recipe serves 9. 6 people have tried and liked this recipe. Only a few people really liked this main course. It is a good option if you're following a dairy free diet. If you have canned tomatoes, creole seasoning, peppers, and a few other ingredients on hand, you can make it. From preparation to the plate, this recipe takes about about 45 minutes. It is brought to you by Foodista. Taking all factors into account, this recipe earns a spoonacular score of 87%, which is great. Seafood Gumbo, Seafood Gumbo, and Seafood Gumbo are very similar to this recipe.

Gumbo works really well with Albarino, rosé Wine, and Sauvignon Blanc. These low-tannin, lower alcohol wines will complement the heat in spicy cajun dishes, instead of making your mouth burn more. You could try La Canan Albarino. Reviewers quite like it with a 4.1 out of 5 star rating and a price of about 20 dollars per bottle.

La Cana Albarino

Pineapple, lemon, seashell and salt scents carry through on the pure, silky palate. Finishes very long with brilliant acidity, rich citrus fruit flavors, fine minerals and just the slightest touch of almond. Absolutely delicious.

» Get this wine on Wine.com

Ingredients

Servings:
2 lb
2 lb fresh shrimp
fresh shrimp
12
12  blue fresh dungeness crabs
blue fresh dungeness crabs
4 stalks
4 stalks celery
celery
0.5 cups
0.5 cups parsley
parsley
2
2  green peppers
green peppers
1 large
1 large onion
onion
1 cup
1 cup green onions
green onions
4 cloves
4 cloves garlic
garlic
3
3  bay leaves
bay leaves
1 oz
1 oz tomato paste
tomato paste
4 tsps
4 tsps vegetable oil
vegetable oil
0.5 cups
0.5 cups flour
flour
2 tsps
2 tsps salt
salt
2 tsps
2 tsps black ground pepper
black ground pepper
0.5 tsps
0.5 tsps dried thyme
dried thyme
1 tsp
1 tsp worcestershire sauce
worcestershire sauce
1 can
1 can whole canned tomatoes
whole canned tomatoes
1 can
1 can canned tabasco sauce
canned tabasco sauce
some
some creole seasoning
creole seasoning
1 lb
1 lb smoked andouille
smoked andouille
2 Tbsps
2 Tbsps file powder
file powder
1 lb
1 lb fresh okra
fresh okra
1 bag
1 bag white rice
white rice
2 lb fresh shrimp
2 lb
fresh shrimp
12  blue fresh dungeness crabs
12
blue fresh dungeness crabs
4 stalks celery
4 stalks
celery
0.5 cups parsley
0.5 cups
parsley
2  green peppers
2
green peppers
1 large onion
1 large
onion
1 cup green onions
1 cup
green onions
4 cloves garlic
4 cloves
garlic
3  bay leaves
3
bay leaves
1 oz tomato paste
1 oz
tomato paste
4 tsps vegetable oil
4 tsps
vegetable oil
0.5 cups flour
0.5 cups
flour
2 tsps salt
2 tsps
salt
2 tsps black ground pepper
2 tsps
black ground pepper
0.5 tsps dried thyme
0.5 tsps
dried thyme
1 tsp worcestershire sauce
1 tsp
worcestershire sauce
1 can whole canned tomatoes
1 can
whole canned tomatoes
1 can canned tabasco sauce
1 can
canned tabasco sauce
some creole seasoning
some
creole seasoning
1 lb smoked andouille
1 lb
smoked andouille
2 Tbsps file powder
2 Tbsps
file powder
1 lb fresh okra
1 lb
fresh okra
1 bag white rice
1 bag
white rice

Equipment

frying pan
frying pan
stove
stove
pot
pot
frying pan
frying pan
stove
stove
pot
pot


Instructions

Fill a 14-16-quart pot with two quarts of water and bring to a boil. Meanwhile, peel and devein the shrimp, keeping the heads and hulls. Set the shrimp aside in cold water. In the large "gumbo pot" boil heads and hulls for 30 minutes to an hour. This will give you Creole gumbo. Strain shrimp heads and hulls from stock and set aside. Discard heads and hull immediately. Otherwise, the next day your kitchen will smell like Bayou St. John. Clean the fresh crabs If the crabs are fresh, you must take time to clean them. Discard the hard back shell and some of the so-called "dead man," or yellow insides. Clean and separate crabs and set aside. (Note: If necessary, you can use meat from king, Dungeness, snow or stone crabs for your gumbo). Before you fire up the stove again, cut up your celery, parsley, peppers, onions and garlic, especially if you're alone and there is no one to help you stir the pots. It takes time peeling the onions and garlic Put the celery and parsley in a separate container from the other chopped ingredients and refrigerate until needed to keep them fresh. Place the gumbo pot with the shrimp stock on the stove. Add cleaned crabs and bay leaves. Stir slowly. You don't want your shrimp stock messing up the floor. Add celery, parsley, and tomato paste to the gumbo brewing on the stove. Bring to a boil. Turn down heat, cover, and let simmer. Here comes the roux -- a thick and flavorful sauce that has become one of the most important staples of Louisiana cuisine. Pour oil or shortening into a separate heavy skillet (please do not use a thin omelet pan) over a medium-low heat. Slowly stir in flour to make the roux. Keep your eyes on the skillet. If the phone rings, let the answering machine pick it up. Cook roux until it has a dark mahogany color. Do not stop stirring until roux appears nutty or grainy. If black specks appear, the roux is burned. Throw it out and start from scratch. A good roux could take 30 to 45 minutes cooking time. Now you are ready to add the holy trinity of onions, garlic, and green peppers to the roux mixture. Stir ingredients in slowly because the flour is still sizzling. The moisture will begin to disappear. This is when Jean would add another quart or two of water to the gumbo pot. Add roux to the gumbo pot. Bring to a boil, stirring constantly. Lower heat and cover. The kitchen should smell good right now. Pour yourself another cold something-or-other. You're halfway there. Come back to look and stir in an hour or so. Season to taste: add salt, pepper, thyme, Worcestershire sauce, Tabasco sauce and any Creole seasoning you like. Don't overdo it right now. Let the roux work its magic absorbing all the wonderful ingredients. Gumbo is usually very spicy, but you can keep it mild. Remember, if you have decided to use andouille sausage it is also hot. Fry sausages and okra with a little bit of the leftover grease. Sprinkle a little leftover flour if the okra is fresh. Add to gumbo pot. Add chopped peeled tomatoes, stirring until well blended. Add more water if necessary. The roux will keep it thick and tasty. Return to a boil and simmer for 10 minutes. Reduce heat and let simmer, uncovered, for 2 1/2 to 3 hours over low heat. Skim any excess fat. Add shrimp. Stir in slowly as you increase the heat one last time. It's time to stir in the fil powder. Cook another 20 to 30 minutes until the gumbo is thick. Taste and adjust seasonings one more time. Did I mention the rice? Seafood gumbo is served over Louisiana rice. Of course, you can substitute for your own favorite rice. Just plain old brown or white rice will do. Before serving, taste one more time and adjust seasoning. Turn off heat and remove seafood gumbo from the stove. To cool down the pot before serving, place it in the sink with a few inches of ice-cold water. If needed, add additional salt and Tabasco sauce. If you can see through the gumbo to the bottom of the pot, work on your roux next time.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $5.32
Ingredient
2 pounds fresh shrimp
12 blue fresh dungeness crabs
4 stalks celery
½ cups parsley
2 green peppers
1 large onion
1 cup green onions
4 cloves garlic
3 bay leaves
1 ounce tomato paste
4 teaspoons vegetable oil
½ cups flour
2 teaspoons salt
2 teaspoons black ground pepper
½ teaspoons dried thyme
1 teaspoon worcestershire sauce
1 can whole canned tomatoes
some creole seasoning
1 pound smoked andouille
2 tablespoons file powder
1 pound fresh okra
Price
$18.12
$15.17
$0.60
$1.19
$0.73
$0.33
$0.66
$0.27
$0.06
$0.11
$0.06
$0.08
$0.01
$0.12
$0.08
$0.03
$0.88
$0.04
$5.35
$0.94
$3.01
$47.85

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Be conscious of your choice of cooking oils. Some studies have shown that vegetable oils like safflower oil, sunflower oil, and canola oil might actually contribute to heart disease. Olive oil is a good alternative for low temperature cooking, while coconut oil is a recent favorite for high temperature cooking. Do your research!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • You can easily swap half of the white flour in most recipes for whole wheat flour to add some fiber and protein. It does result in a heavier dough, so for cookies, cakes, etc., you might try swapping in whole wheat pastry flour.

  • get more health tips

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • To keep your eyes from stinging and watering while cutting onions, trying popping the onion in the freezer for 15 minutes before you plan to start cooking. Chilling the onion slows the release of the enzyme responsible for teary eyes.

  • When buying celery, make sure the stalks feel firm and the leaves look fresh. Store in your refrigerator's crisper for up to two weeks.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • get more cooking tips

Green Tips

  • According to the Environmental Working Group (EWG), celery is one of the worst vegetables in term of pesticide residue. If you're trying to reduce pesticide residue in your diet, be sure to buy organic celery.

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Worcestershire sauce often contains anchovies, so if you are vegan, vegetarian, or allergic to seafood, be sure to look for a brand that doesn't!

Disclaimer

Nutritional Information

Quickview
557 Calories
71g Protein
20g Total Fat
20g Carbs
57% Health Score
Limit These
Calories
557
28%

Fat
20g
31%

  Saturated Fat
6g
41%

Carbohydrates
20g
7%

  Sugar
5g
6%

Cholesterol
424mg
142%

Sodium
2510mg
109%

Get Enough Of These
Protein
71g
144%

Vitamin B12
20µg
348%

Selenium
132µg
189%

Vitamin K
106µg
101%

Copper
1mg
100%

Zinc
12mg
87%

Phosphorus
754mg
75%

Vitamin C
58mg
71%

Manganese
1mg
65%

Vitamin B3
12mg
62%

Magnesium
192mg
48%

Folate
180µg
45%

Potassium
1510mg
43%

Vitamin B6
0.81mg
41%

Vitamin B2
0.61mg
36%

Calcium
345mg
35%

Vitamin B1
0.49mg
33%

Iron
5mg
32%

Vitamin A
1392IU
28%

Fiber
4g
18%

Vitamin E
2mg
17%

Vitamin B5
1mg
17%

Vitamin D
0.35µg
2%

covered percent of daily need

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