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[Obesity Discussion]

SEAFOOD GUMBO

Servings: 4
Prep time: 0:20:00
Bake/Cook time: 0:20:00

Calories: 249
Fat: 6 grams
Protein: 35 grams
Carbohydrates: 13 grams
Fiber: 3 grams
Net Carbs: 9 grams
1 tablespoon olive oil
4 green onions, chopped
1 small green pepper, chopped
2 stalks celery, thinly sliced
2 cloves garlic, finely chopped
1 cup Italian-style stewed tomatoes
1 can (14 1/2 ounces) reduced-sodium chicken broth, plus 1
cup water
1 package (10 ounces) frozen cut okra
1/2 teaspoon dried oregano
1/4 teaspoon red-pepper flakes (optional)
1 pound scrod or other firm white fish, cut into 1" cubes
1/2 pound raw shrimp, peeled and deveined
Salt and pepper
Hot pepper sauce (optional)
1. Heat oil in a large saucepan over medium heat. Cook
green onions, pepper and celery 10 minutes, until
softened. Stir in garlic and cook 1 minute more. Add
tomatoes, broth, water, okra, oregano and red-pepper
flakes. Cook on low 5 minutes for flavors to blend.
2. Add fish and shrimp to saucepan; cook 3 to 4 minutes,
until seafood is opaque and just cooked through.
Season with salt and pepper. Serve with hot pepper
sauce on the side.
This soup is a meal in a bowl. Chunks of fish and vegetables,
hearty garlic and hot red pepper meld into a flavorful broth made
with the "holy trio" of Creole cuisine: green onions, green
peppers and celery.

Atkins - Seafood Gumbo

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