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Seafood Gumbo With Corn Muffins

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Seafood Gumbo With Corn Muffins Recipe
Nutrition Facts*
Serving Size
14 Recipe
Servings Per Recipe
4
Amount Per Serving
Calories
508
Calories from Fat
72
% Daily Value
Total Fat
8g
12%
Saturated Fat
1g
5%
Trans Fat
0g
Cholesterol
79mg
26%
Sodium
521mg
22%
Total Carbohydrates
81g
27%
Dietary Fiber
8g
32%
Sugars
16g
Protein
31g
Calcium
62mg
6%

Number of servings: 4

Calories per serving: 508

Preparation time: 25 min

Total time: 45 min

Ingredients

Recipe for Corn Muffins

Nonstick cooking spray

1 tsp canola oil

1 cup chopped onion

1 cup chopped green bell pepper

1 (14 12-oz) can stewed, sliced tomatoes, no salt added

12 cup frozen, whole-kernel corn

2 tsp chili powder

1 tsp onion powder

14 tsp salt

13 lb medium, raw shrimp, cleaned and deveined

12 lb red snapper fillets, cut into 1-inch pieces

2 cups frozen, cut okra, thawed

12 cup water

14 cup chopped fresh parsley

34 cup brown rice, cooked according to directions without salt or fat

Directions

1. Prepare Corn Muffins recipe according to directions.

2. Spray a large skillet with nonstick cooking spray. Place the skillet over medium-high heat and add canola oil. When oil is hot, add onion and bell pepper. Cook for 1 to 2 minutes.

3. Add tomatoes, corn, chili powder, onion powder, salt, shrimp, red snapper, okra, and water. Bring to a boil. Cover. Reduce heat to simmer and cook for 6 to 8 minutes or until snapper is firm.

4. Top with parsley and serve with hot brown rice and corn muffins.

Makes 4 servings.

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