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Servings: 6
Ingredients:
2 tablespoons olive oil
1 cup finely diced red pepper
3/4 cup finely chopped celery
1 1/2 cups minced shallots
3 tablespoons minced or pressed garlic
20 fresh okra, cut into 1/2-inch coins
1/2 cup tomato paste
2 12-ounce bottles of beer
1 cup clam juice or chicken broth
1/4 cup Worcestershire sauce
1/2 teaspoon dried oregano
1 teaspoon dried basil
1/2 teaspoon dried red pepper flakes or Tabasco sauce, to taste
1 teaspoon sea salt
1 teaspoon freshly ground black pepper
1/2 cup minced parsley
3 cups cooked black beans (2 15-ounce cans, drained, and rinsed
or 10 ounces black beans, cooked)
1 pound catfish fillets, cut into 3/4-inch pieces
1 pound shrimp, shelled and deveined or 1/2 pound rock shrimp
1/2 pound shucked oysters, drained, liquid reserved if desired
4
cups warm cooked rice
In a heavy five-quart pot, heat the oil
over medium heat until hot. Add the red pepper, celery,
shallots, and garlic; sauté until partly softened, or about five
minutes, stirring frequently. Add the okra and sauté until
tender, or for an additional five minutes, continuing to stir.
Add the tomato paste and sauté until it just begins to brown.
Stir in the beer, clam juice,
Worcestershire sauce, oyster liquid (if using), oregano, basil,
red pepper flakes, salt, pepper, and parsley. Add the black
beans and simmer uncovered over medium heat for 15 minutes,
stirring occasionally.
Stir in the catfish and simmer one minute; stir in the shrimp
and oysters and simmer until opaque, or about two more minutes.
Do not overcook, because when the gumbo is taken from the heat,
the seafood will continue to cook in the hot soup. Spoon the
rice into individual soup bowls and ladle the gumbo on top.Nutritional Analysis:
Calories per serving: 467
Protein per serving: 36 g
Carbohydrate per serving: 56 g
Fat per serving: 8 g
Sat. Fat: 2 g
Cholesterol: 134 mg
Sodium: 0.618 mg
Exchange Approximations: 5 Lean Meat, 1 Vegetable, 2
Carbohydrate/Starch This nutritional analysis for this recipe was calculated using the
NutriBase
software program.
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