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Add a photoПорций: 10
Ингредиенты
- 1/2 c. flour
- 1/2 c. peanut oil
- 2 onions, minced
- 1 green pepper, minced
- 6 c. warm water
- 3 cloves garlic, chopped
- 2 tbsp. Cajun seasoning
- 1 (10 ounce.) pkg. cut okra, thawed
- 2 lg. tomatoes, minced
- 1 bay leaf
- 1 (6 ounce.) pkg. crabmeat
- 1 (6 ounce.) flounder or possibly any white fish, raw, fillet quartered
- 1 pound fresh shrimp, shelled, deveined & cleaned
- 3 c. warm cooked rice
Инструкции
- In a Dutch oven blend flour and oil till smooth. Cook on medium heat 10-15 min till flour browns. Add in onions, pepper and garlic; cook 15 min. Stir in water. Add in seasoning, okra, tomatoes and bay leaf. Bring to boil, reduce heat. Cover and simmer 1 hour. Add in seafoods cook 5 min after mix starts to boil again. Serve over cooked, warm rice. May like more rice. Serves 6-8.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 375g | |
| Recipe makes 10 servings | |
| Calories 291 | |
| Calories from Fat 111 | 38% |
| Total Fat 12.61g | 16% |
| Saturated Fat 2.2g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 92mg | 31% |
| Sodium 164mg | 7% |
| Potassium 465mg | 13% |
| Total Carbs 25.23g | 7% |
| Dietary Fiber 2.7g | 9% |
| Sugars 2.39g | 2% |
| Protein 19.17g | 31% |
