Shrimp And Fish Gumbo

Recipe Ingredients

8 oz	227g	Fresh or frozen orange roughy
		= (or other fish fillets)
6 oz	170g	Deveined shelled raw shrimp
3 3/4 cups	888ml	Water - divided
1 cup	62g / 2.2oz	Chopped onion
1/2 cup	73g / 2.6oz	Chopped green bell pepper
2		Garlic cloves - minced
1/2 teaspoon	2.5ml	Chicken or fish bouillon granules
2		No-salt-added stewed tomatoes - (14 1/2 oz ea),
		Undrained
1 1/2 cups	355ml	Frozen okra - thawed
1 teaspoon	5ml	Dried thyme leaves
1 teaspoon	5ml	Dried savory leaves
1/4 teaspoon	1.3ml	Ground red pepper
1/8 teaspoon	0.6ml	Freshly-ground black pepper
2 tablespoons	30ml	Cornstarch
2 tablespoons	30ml	Finely-chopped low-sodium ham
2 cups	320g / 11oz	Hot cooked brown rice

Recipe Instructions

Remove and discard skin from fish; cut fish into 1-inch pieces. Bring 3 cups water to a boil in medium saucepan over high heat. Add fish and shrimp; cook 3 to 4 minutes or until fish flakes easily when tested with fork and shrimp are opaque. Drain; set aside.

Combine onion, bell pepper, additional 1/2 cup 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 minutes or until 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 minutes or until okra is tender.

Combine remaining 1/4 cup water and cornstarch in small bowl. Stir into mixture in saucepan. Cook and stir over medium heat until mixture boils and thickens. Cook and stir 2 minutes more. Add fish, shrimp and ham; heat through. Serve over rice.

This recipe yields 4 servings.

Exchanges Per Serving: 2 Starch, 2 Meat, 3 Vegetable.

Nutrition Facts: Calories 338; Calories from Fat 17%; Total Fat 7g; Saturated Fat 1g; Protein 22g; Carbohydrates 49g; Cholesterol 77mg; Sodium 274mg; Dietary Fiber 7g.

Source:
Diabetic Cooking at http://www.diabeticcooking.com

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