Louisiana Fish Gumbo

Name: Louisiana Fish Gumbo
Prep time: 30 min
Cook time: 10 min
Total time: 40 min
Cuisine: Cajun And Creole
Ingredients: 1 medium onion; 1 stick celery; 1 medium green pepper; 2 cloves garlic; 120g dry cured spicy sausage OR Chorizo; 2 courgettes; 1 x 5ml spoon sunflower oil; 1 x 15ml spoon plain flour; ½ x 5ml spoon crushed chillies (optional); 1 x 5ml spoon paprika; 1 x 400g can chopped tomatoes; 200ml water; 480g frozen pollock fillets; 10g parsley; 1 lemon

14 steps

Prep:30minCook:10min

Gumbo is a stew that originated in southern Louisiana during the 18th century. It’s made from a strongly-flavoured stock, meat or shellfish, a thickener or roux, and what Louisianans call the holy trinity of vegetables, celery, bell peppers, and onions. This dish is delicious with some warm crusty bread. We teamed up with Alaska Seafood Marketing Institute (ASMI) to create this tasty recipe. ASMI celebrates wild, natural and sustainable seafood such as salmon and pollock.

Updated at: Thu, 17 Aug 2023 14:05:11 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories158.2 kcal (8%)

Total Fat5.3 g (8%)

Carbs9.5 g (4%)

Sugars4.9 g (5%)

Protein19.1 g (38%)

Sodium472.3 mg (24%)

Fiber1.7 g (6%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

1 stickcelery

120gspicy sausage

dry cured, OR Chorizo

2courgettes

1 x 5mlsunflower oil

1 x 15mlplain flour

spo

0.5 x 5mlcrushed chillies

on, optional

1 x 5mlpaprika

1 x 400gcan chopped tomatoes

200mlwater

480gfrozen pollock fillets

10gparsley

1lemon

Instructions

Step 1

Wash all the vegetables in the colander and pat dry with kitchen roll.

Step 2

Peel and finely dice the onion. Finely chop the celery, courgettes and green pepper, peel and chop or peel and crush the garlic cloves.

Step 3

Slice the spicy sausage or Chorizo into discs about as thick as a £1 coin.

Step 4

Measure the sunflower oil into the wok and turn the heat on to medium.

Step 5

Gently fry the sausage or Chorizo until the fat is released and it starts to crisp. Remove from the wok using a slotted spoon or tongs and set aside until later.

Step 6

Add the onions, celery, peppers and garlic to the pan and fry gently on a medium heat until the vegetables are soft.

Step 7

Measure the flour, paprika and crushed chillies into the small mixing bowl.

Step 8

Add the flour and spices to the vegetables and stir with the wooden spoon, cook for a further 5 minutes to cook the flour (the pan will start to smell ‘toasty’).

Step 9

Add the chopped tomatoes and water to the pan, stirring to make sure there are no lumps of flour.

Step 10

Return the sausage or Chorizo to the sauce.

Step 11

Place the fillets of pollock on top of the sauce, put the lid on the pan and cook gently for approximately 10 minutes or until the fish is flaky

Step 12

and cooked through.

Step 13

Whilst the fish is cooking chop the parsley with the scissors in the plastic cup and squeeze the juice from the lemon.

Step 14

Just before serving, add the lemon juice to the Gumbo, gently break the fish into chunks and sprinkle the parsley over the top.