Shrimp Étouffée

Shrimp Étouffée is a rich and flavorful dish from Louisiana, featuring succulent shrimp smothered in a savory roux-based sauce with a blend of traditional Cajun spices. This dairy-free version retains the authentic taste while offering a lighter option for seafood lovers.

Ingredients

• Shrimp - 300 grams, peeled and deveined
• Vegetable oil - 2 tablespoons
• All-purpose flour - 2 tablespoons
• Onion - 1 medium, diced
• Green bell pepper - 1/2, diced
• Celery - 1 stalk, diced
• Garlic - 2 cloves, minced
• Cajun seasoning - 1 tablespoon
• Diced tomatoes - 200 grams, with juice
• Vegetable broth - 240 ml
• Bay leaf - 1
• Green onions - 2, sliced (for garnish)
• Parsley - 2 tablespoons, chopped (for garnish)
• Cooked white rice - to serve

Steps

1. Heat the vegetable oil in a large skillet over medium heat.
2. Add the flour to the skillet and whisk continuously until it turns a deep brown color, about 5-7 minutes, making a roux.
3. Stir in the diced onion, green bell pepper, and celery (the 'holy trinity'), and cook for about 5 minutes until softened.
4. Add the minced garlic and Cajun seasoning, cooking for an additional minute.
5. Stir in the diced tomatoes and their juice, followed by the vegetable broth and bay leaf.
6. Bring the mixture to a simmer, and let it cook for about 10 minutes, stirring occasionally.
7. Add the shrimp to the skillet and cook until they are pink and opaque, about 3-5 minutes.
8. Remove from heat, discard the bay leaf, and serve over cooked white rice, garnished with sliced green onions and chopped parsley.

Nutrition

• Calories: 450
• Protein: 30 g
• Carbs: 45 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 860 mg
• Cholesterol: 220 mg
• Total Fat: 15 g
• Saturated Fat: 2 g
• Unsaturated Fat: 13 g
• Water: 0.5 L

Health Benefits

• High in protein, promoting muscle growth and repair.
• Rich in vitamins and minerals from vegetables, supporting overall health.

Tags