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Ингредиенты
- 8 ounce fresh or possibly frzn orange roughy
- Â Â (or possibly other fish fillets)
- 6 ounce deveined shelled raw shrimp
- 3Â 3/4 c. water divided
- 1 c. minced onion
- 1/2 c. minced green bell pepper
- 2 x garlic cloves chopped
- 1/2 tsp chicken or possibly fish bouillon granules
- 2 can no-salt-added stewed tomatoes (14 1/2 ounce ea),
- Â Â undrained
- 1Â 1/2 c. frzn okra thawed
- 1 tsp dry thyme leaves
- 1 tsp dry savory leaves
- 1/4 tsp grnd red pepper
- 1/8 tsp freshly-grnd black pepper
- 2 Tbsp. cornstarch
- 2 Tbsp. finely-minced low-sodium ham
- 2 c. warm cooked brown rice
Инструкции
- Remove and throw away skin from fish; cut fish into 1-inch pcs. Bring 3 c. water to a boil in medium saucepan over high heat. Add in fish and shrimp; cook 3 to 4 min or possibly till fish flakes easily when tested with fork and shrimp are opaque. Drain; set aside.
- Combine onion, bell pepper, additional 1/2 c. water, garlic and bouillon granules in large saucepan. Bring to a boil over medium-high heat; reduce to medium-low. Cover and simmer 2 to 3 min or possibly till vegetables are crisp-tender.
- Stir in stewed tomatoes with juice, okra, thyme, savory, red pepper and black pepper. Return to a boil; reduce heat. Simmer, uncovered, 3 to 5 min or possibly till okra is tender.
- Combine remaining 1/4 c. water and cornstarch in small bowl. Stir into mix in saucepan. Cook and stir over medium heat till mix boils and thickens. Cook and stir 2 min more. Add in fish, shrimp and ham; heat through. Serve over rice.
- This recipe yields 4 servings.
- Comments: Although shrimp are high in cholesterol (about 150 mg for one 3-oz serving), this recipe combines them with lower cholesterol orange roughy (about 25 mg for one 3-oz serving) to provide a great-tasting gumbo with no cholesterol worries.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 755g | |
| Recipe makes 4 servings | |
| Calories 316 | |
| Calories from Fat 27 | 9% |
| Total Fat 3.13g | 4% |
| Saturated Fat 0.6g | 2% |
| Trans Fat 0.0g | |
| Cholesterol 104mg | 35% |
| Sodium 741mg | 31% |
| Potassium 921mg | 26% |
| Total Carbs 48.53g | 13% |
| Dietary Fiber 6.4g | 21% |
| Sugars 11.05g | 7% |
| Protein 25.33g | 41% |
