In honor of today being Mardi Gras, make a quick cooking gumbo for dinner. Serving a traditional dish is a great way to familiarize your family with different culture's cuisines. Gumbo is a Creole specialty with okra, onions, celery, and bell pepper. In this rapid version, canned corn and beef broth add flavor. The catfish is cooked in the sauce and the entire dish is seasoned with hot sauce. To experiment with the recipe,
The flavor of New Orleans, served over fresh-cooked rice (if desired): a delicious way to celebrate! Made with convenient canned tomatoes, okra, and corn, along with onion, bell pepper, and celery, this gumbo provides a nourishing way to serve an array of six nutrient-rich, colorful vegetables to your family!
2 tablespoons olive oil
1 medium onion, chopped
1 small green bell pepper, chopped
1/2 cup chopped celery
4 garlic cloves, minced
1 can (14 1/2 ounces) diced tomatoes, no-salt added, undrained
1 can (14 ounces) low-sodium beef broth
1 can (14 ounces) sliced okra, drained
1 can (11 ounces) corn kernels, drained
1 bay leaf
1/2 teaspoon dried thyme, crumbled
1/2 teaspoon salt, optional
1/8 to 1/4 teaspoon cayenne pepper
1 pound catfish fillets, tilapia or other firm, white fish fillets, cut in 1" chunks
Hot pepper sauce to taste
- Heat the oil in a large, heavy deep skillet or Dutch oven over medium heat. Add the onion, bell pepper and celery; cook, stirring often, until tender, about 5 minutes. Add the garlic and saute for another minute.
- Stir in the tomatoes, broth, okra, corn, bay leaf, thyme, salt if desired and cayenne. Bring to a boil, reduce the heat, cover, and simmer for 20 minutes.
- Just before serving stir in the fish and cover. Cook, stirring gently 2 or 3 times, until fish is just cooked through, about 5 minutes.
- Remove the bay leaf and season with hot sauce. If desired, serve over hot cooked rice.
Nutritional Information Per Serving: Calories 250; Total fat 12g; Saturated fat 2g; Cholesterol 50mg; Sodium 480mg; Carbohydrate 17g; Fiber 4g; Protein 18g; Vitamin A 10%DV**; Vitamin C 50%DV; Calcium 6%DV; Iron 10%DV