Cajun Seafood Recipe

Etouffee is a classic Cajun dish served over rice, similar to gumbo. Crawfish and shrimp are full of protein, low in calories and saturated fat and they taste delicious smothered in Cajun seasonings.

Ingredients

  • 1 cup short-grain brown rice
  • 4 Tbsp reduced-calorie (trans fat free) margarine
  • 2 Tbsp quinoa flour or all-purpose flour
  • 1 cup chopped Vidalia onion
  • 1/2 cup chopped celery
  • 1/2 cup green peppers
  • 2 Tbsp minced garlic
  • 3 Tbsp dry sherry
  • 2 bay leaves
  • 1/2 tsp cayenne pepper
  • 1 1/2 cups water
  • 12 oz crawfish tails or shrimp
  • 1/4 cup green onions
  • 2 Tbsp lemon juice
  • 1 Tbsp fresh parsley

Directions

  1. In a small saucepan, cook brown rice according to package directions and set aside.
  2. In a large saucepan, melt margarine and add flour, stirring constantly. Add onion, celery, bell pepper and garlic and cook until vegetables soften. Stir in sherry, bay leaves, cayenne pepper and water. Allow to simmer, stirring occasionally for 15 minutes. Add crawfish or shrimp and simmer for an additional 15 minutes, or until mixture has thickened. Add green onions, lemon juice and parsley. Discard bay leaves. Serve over rice.

Nutrition Facts

Serving Size

Amount Per Serving

Calories
345
% Daily Value*
  • Total Fat
    8g
    12%
  • Saturated Fat
    2g
    10%
  • Cholesterol
    130mg
    43%
  • Sodium
    229mg
    10%
  • Total Carbohydrate
    48g
    16%
  • Dietary Fiber
    5g
    20%
  • Sugars
  • Protein
    21g
    42%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calories needs.