Seafood Filé Gumbo see video
Seafood Filé Gumbo see video

Seafood Filé Gumbo see video

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Seafood Filé Gumbo see video

PREPARATION TIME: 50 minutes – Makes 4 to 6 Servings

EQUIPMENTS: Chef Knife, Cutting Board, 2qt Saucepan, 5n1 Cooker or 4qt Soup Pot with Induction Cooker, Rotary Food Cutter, Whisk

  • 5 cups (1.25 L) water
  • 1 teaspoon Old Bay seasoning
  • 6 crayfish
  • ½ pound (230 g) pork shoulder, cut in 1 ½” cubed
  • 2 tablespoons unsalted butter
  • 1 onion, sliced
  • 1 green pepper, sliced
  • 2 cloves garlic, minced
  • 3 tablespoons flour
  • ½ teaspoon thyme, fresh or dried
  • 1 bay leaf
  • 2 tablespoons fresh parsley, chopped
  • ½ teaspoon Worcestershire sauce
  • 12 oysters, fresh or frozen
  • 1 pound (460 g) shrimp, peeled and deveined
  • 8 tomatoes, seeded and chopped
  • 2 cups sliced okra, blade #4
  • 2 tablespoons filé powder

In the 2qt Saucepan, bring water to a boil over medium-high heat 225°F (110°C). Add Old Bay and crayfish; simmer about 8-10 minutes.

Preheat the 5n1 cooker or 4qt Soup Pot medium-high heat 375°F (191°C), about 3 minutes. Test the surface with a few water droplets. If the droplets bead up and dance across the surface, the pan is hot enough to brown the pork and seal in juices. Place the pork in the pan; it will stick at first while browning. Cover the pan and open the vent. When the pork loosens, about 3-5 minutes, turn it to brown on the other sides. About 3-4 minutes each side. Remove to a platter.

Add butter, onion, pepper and garlic, and sauté until tender, about 3-4 minutes. To make a Roux, sprinkle in flour 1 tablespoon at a time, and whisk constantly until flour turns a pale golden brown. Gradually add strained crayfish stock into Soup Pot and continue to whisk until crayfish stock and onion, pepper roux is completely incorporated.

Add thyme, bay leaf, parsley, Worcestershire sauce, oysters, shrimp, tomatoes and reserved pork, and bring to a simmer. Stir in okra and filé powder.

Serve over rice.

NUTRITIONAL BREAKDOWN PER SERVING: Calories 432; Fat Grams 8; Carbohydrate Grams 52; Protein Grams 39; Cholesterol mg 59; Sodium mg 732.

THE POINT SYSTEM: Calorie Points 6; Protein Points 5; Fat Grams 8; Sodium Points 32; Fiber Points 1; Carbohydrate Points 3 ½; Cholesterol Points 16.