SEAFOOD GUMBO RICE

protein 26.9g

carbs 77g

fat 10.4g

512.3calories

Ingredients:

• 200g Mix Seafood of choice (Barramundi, Basa, Prawns, Calamari, Dori, Ling, Snapper, Whiting)

• 65g Basmathi Rice (raw weight) cooked in 130ml water
• 1 teaspoon extra-virgin olive oil (7g)
• 1 teaspoon all-purpose flour
• 50g onions, chopped
• 50g green bell peppers, chopped
• 5g celery, chopped
• 1 clove of garlic, minced
• 300ml chicken stock
• 1 teaspoon Olek Sambal
• 1/4 teaspoon dried thyme
• 1/4 teaspoon Worcestershire sauce
• 5g coriander leaves, chopped 
• Salt and pepper to taste

Instructions:

1. Place a pot over medium heat and add the oil. Allow the oil to heat for about 5 minutes, then add the flour to the pot. Stir the oil and flour together to form a roux. Continue to stir the roux for 5 minutes, or until the color of a penny or caramel.
2. Add the onions, bell peppers, coriander and celery to the roux and stir to blend. Stir the vegetables for 2 minutes, then add the garlic. Cook and stir the garlic for 30 seconds.
3. Add the chicken stock to the pot. Add the mixed seafood. Season the gumbo with the thyme, Olek sambal, Worcestershire sauce, salt, and pepper. Bring the gumbo to a boil and lower the heat to low and simmer. Continue to simmer the gumbo for 20 minutes, stirring occasionally.
4. Taste the gumbo and add additional salt if necessary. 
5. Lastly mix with the cooked rice and serve warm.

Nutrition Facts:

• Calories: 512.3 Cal
• Protein: 26.9g
• Carbs: 77g
• Fat: 10.4g