Print    Email
Decrease (-) Restore Default Increase (+)

Find it Fast

eCooking (Healthy Recipes)
Cajun Seafood Recipe - Healthy Cooking Demo

Nutrition Facts

Yield:

4 servings

    • Calories: 345
    • Fat: 8g
    • Saturated Fat: 2g
    • Cholesterol: 130mg
    • Sodium: 229mg
    • Carbohydrates: 48g
    • Fiber: 5g
    • Protein: 21g
* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe's nutritional content

Cajun Seafood Recipe

Heart Healthy Recipe Diabetes Recipe Gluten Free 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

Preparation

    • In a small saucepan, cook brown rice according to package directions and set aside.
    • 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.

Review Date: February 26, 2013
Reviewed By: Christina D. Wright, RD, LDN, Nutrition Editor, Baldwin Publishing.
Judy Capodanno, Health eCooking Editorial Director, Baldwin Publishing. Contact Editor
This page created February 1, 2010 and last modified September 23, 2010
Learn more about Baldwin Publishing's editorial policy, privacy policy and sponsorship policy.

Copyright 2013 © Baldwin Publishing. All rights reserved.
Health eCooking® is a registered trademark of Baldwin Publishing®. Cook eKitchen™ is a designated trademark of Baldwin Publishing®. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing is strictly prohibited.

No information provided by Baldwin Publishing in any article or in any Health eCooking® show, video, recipe, article and/or other Health eCooking product or service is a substitute for medical advice or treatment for any medical condition. Baldwin Publishing strongly suggests that you use this information in consultation with your doctor or other health professional. Use or viewing of any Baldwin Publishing article or any Health eCooking® show, video, recipe, article and/or other Health eCooking product or service signifies your understanding and agreement to the disclaimer and acceptance of these terms of use.
Terms of Use/Online Policy    |    Notice of Privacy Practices    |    Contact Us
©  2013 

Baum Hamon Mercy Hospital and Clinics  |  255 N. Welch Ave.  |  Primghar, IA  51245  |  712-957-2300
Connect with us