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Southern Gumbo Recipe

Looking for an easy Southern Gumbo recipe? Learn how to make Southern Gumbo using healthy ingredients.


Submitted by christinavt

Makes 6 servings



By Polly Pitchford, Full Spectrum Health‚?Ę. olive oil, tomatoes, green bell pepper, bay leaves, black pepper, fil√© powder, white fish, water, onion, okra, celery, salt, cayenne, shrimp. Potassium 455 mg per serving. cvt

Recipe Ingredients for Southern Gumbo

1 tablespoon olive oil
2 large tomatoes, chopped
1 green pepper, chopped
1/4 teaspoon black pepper
1 teaspoon file powder or Cajun spice (109831)
1/2 pound fresh catfish (15234) or other firm white fish, cut into 1-inch pieces
3 cups water
1 large onion, chopped
1/2 pound okra, sliced (fresh or frozen)
1/2 teaspoon celery seed
1/4 teaspoon salt
1/4 teaspoon cayenne
1/2 pound fresh shrimp (15149), peeled

Recipe Directions for Southern Gumbo

  1. Heat oil in a large soup pot. Saute onion until transparent, about 5 minutes.

  2. Add remaining ingredients, except file powder and seafood, and bring to a boil. Add 2 bay leaves. Reduce heat and simmer at least 30 minutes, until slightly thickened.

  3. Add seafood and file powder and simmer 5 minutes or until seafood is cooked throughout.

Categories

Seafood, Tomatoes, Vegetables, Main Dish, American-Southern, Saute, Simmer, Gluten-Free, Sugar-Free

Nutrition Facts
Serving Size 340.6g
Amount Per Serving
Calories
149
Calories from Fat
54
% Daily Value*
Total Fat
6.0g
9%
Saturated Fat
1.1g
6%
Trans Fat
0.0g
Cholesterol
75mg
25%
Sodium
192mg
8%
Potassium
517mg
15%
Total Carbohydrates
8.9g
3%
Dietary Fiber
2.6g
10%
Sugars
3.6g
Protein
15.2g
Vitamin A 17% Vitamin C 57%
Calcium 7% Iron 10%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
A
  Good points
  • High in manganese
  • High in phosphorus
  • Very high in selenium
  • High in vitamin A
  • High in vitamin B12
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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