Shellfish and Andouille Gumbo with Shrimp, Scallops, Clams and Oysters with Crispy Okra - PCOS-Friendly Recipe
Nutrition per Serving
0
Calories
0g
Protein
0g
Carbs
0g
Fat
Ingredients
- 1/2 pound andouille sausage, cut into thin rounds
- 2 small ribs celery, finely chopped
- 2 carrots, finely diced
- 1 large Spanish onion, finely diced
- 1 red bell pepper, finely diced
- 3 cloves garlic, finely chopped
- 1 stick unsalted butter
- 1/2 cup flour
- 6 to 8 cups Shrimp Stock, recipe follows
- Salt and freshly ground black pepper
- 2 tablespoon honey
- Freshly chopped cilantro leaves, for garnish
- Freshly chopped flat-leaf parsley, for garnish
Instructions
- Heat a medium skillet over high heat. Add the andouille and cook until golden brown on both sides. Remove to a plate lined with paper towels. Do not drain. In the same pan, cook the celery, carrots, onion, bell pepper and garlic until soft.
- Melt the butter over medium heat in a large Dutch oven. Gradually add the flour, stirring occasionally. Cook the mixture (roux) until it's a light-caramel color, about 5 to 7 minutes. Add the onion mixture and cook for about 3 minutes, without stirring.
- Bring the stock to a boil in a large saucepan. Whisk in about 6 cups of the stock into the roux mixture. Bring to a boil, then reduce the heat to a simmer, add the andouille sausage and continue simmering for about 20 minutes, add more stock if the mixture is too thick. Season with salt and pepper, to taste.
- Heat 2 tablespoon of the oil in a large saute pan, over high heat until almost smoking. Season the scallops with salt and pepper and sear the scallops, on one side, until golden brown, about 2 minutes. Remove and set aside on a plate.
- Wipe out the skillet and add the remaining olive oil. Heat over medium-high until almost smoking. Season the shrimp with salt and pepper and cook until just pink, about 3 to 4 minutes. Remove and set aside with the scallops.
- Add the scallops, shrimp, oysters and crab to the sauce and continue cooking until oysters are plump and cooked.
- In a large saucepan over high heat, heat the oil until amost smoking and saute the shrimp shells and tails, onion, carrot and celery for 5 minutes, stirring. Add the water, wine, tomato and bay leaf. Reduce to medium, partly cover, and simmer 40 minutes.
- Strain though cheesecloth or a fine strainer.
- Prep Time: 20 minutes
- Cook Time: 45 minutes
- Heat 2-inches of canola oil in a high sided saute pan over medium heat until it begins to shimmer. Line a baking sheet with paper towels.
- Place the cornmeal in a shallow baking dish and season with salt and pepper.
- Season the okra with salt and pepper and toss in the cornmeal. Fry the okra, in batches, until golden brown. Remove with a slotted spoon to the baking sheet and season with salt.
- Divide the seafood among 4 shallow bowls, ladle in some of the sauce and sausage and add the honey and garnish with the fried okra and chopped parsley and cilantro.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Honey.
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