Crayfish Gumbo
Serves: 6
Crayfish is a classic ingredient in the traditional filling stew Gumbo, a recipe originating in New Orleans. Gumbo is the name for the essential ingredient okra.
Ingredients
2 x 180g (net drained weight) tubs
Crayfish tails 450g haddock fillet, skinned
Grated zest 1 lemon
45g butter 2 tbsp plain flour I tsp cayenne pepper
2 onions, roughly chopped
1 red chilli, deseeded and chopped
1 large red pepper, deseeded and diced
2 cloves garlic, chopped
2 x 410g tin chopped plum tomatoes
225g okra, trimmed
2 tbsp chopped basil
Salt and freshly ground black pepper
Directions
1. Drain the crayfish for 20 seconds and put into a bowl. Cut the haddock into large chunks and stir into the crayfish along with the lemon zest. Season to taste with salt and pepper. Chill until required.
2. Melt the butter in a large casserole, add the flour and cook, stirring continuosly over a low heat until the flour turns golden brown. Add the cayenne pepper, onions, Chilli, red pepper and garlic. Stir over a low heat for a further 4-5 minutes or until the vegetables begin to soften.
3. Add the plum tomatoes and okra to the casserole, bring to the boil and simmer for 15-20 minutes or until the vegetables are just cooked.
4. Stir haddock into the casserole. Cook over a low heat for 4-5 minutes until the fish is cooked, season to taste with salt and pepper and stir in the crayfish and basil, heat for a further 2-3 minutes until piping hot. Serve directly from the casserole accompanied by basmati floe.
Nutritional information
213 kcals 22g protein 8g fat (of which 4.5g saturated) 14g carbohydrate 4g fibre
Serves: 6
Crayfish is a classic ingredient in the traditional filling stew Gumbo, a recipe originating in New Orleans. Gumbo is the name for the essential ingredient okra.
Ingredients
2 x 180g (net drained weight) tubs
Crayfish tails 450g haddock fillet, skinned
Grated zest 1 lemon
45g butter 2 tbsp plain flour I tsp cayenne pepper
2 onions, roughly chopped
1 red chilli, deseeded and chopped
1 large red pepper, deseeded and diced
2 cloves garlic, chopped
2 x 410g tin chopped plum tomatoes
225g okra, trimmed
2 tbsp chopped basil
Salt and freshly ground black pepper
Directions
1. Drain the crayfish for 20 seconds and put into a bowl. Cut the haddock into large chunks and stir into the crayfish along with the lemon zest. Season to taste with salt and pepper. Chill until required.
2. Melt the butter in a large casserole, add the flour and cook, stirring continuosly over a low heat until the flour turns golden brown. Add the cayenne pepper, onions, Chilli, red pepper and garlic. Stir over a low heat for a further 4-5 minutes or until the vegetables begin to soften.
3. Add the plum tomatoes and okra to the casserole, bring to the boil and simmer for 15-20 minutes or until the vegetables are just cooked.
4. Stir haddock into the casserole. Cook over a low heat for 4-5 minutes until the fish is cooked, season to taste with salt and pepper and stir in the crayfish and basil, heat for a further 2-3 minutes until piping hot. Serve directly from the casserole accompanied by basmati floe.
Nutritional information
213 kcals 22g protein 8g fat (of which 4.5g saturated) 14g carbohydrate 4g fibre
