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Shrimp Étouffée

This full-flavoured shrimp étouffée brings Louisiana cooking directly to your dinner table.

A rich and spicy tomato-based roux filled with fresh vegetables and plump shrimp. Let this dish transport you to The Big Easy with it's complex flavours and kick of spice.

Typically served over steamed rice, but you can opt to just enjoy this as a shrimp stew. The flavour is incredible and it's easy to adjust the spice level down for those who don't want a big kick. Just use mild hot sauce, a mild can of Rotel tomatoes and green chilies, and omit the cayenne pepper.

This is a great dish for the pescatarians out there. If you need this to be gluten-free, swap the all-purpose flour for a gluten-free variety.

I've also made this with the addition of other fish along with the shrimp for an even more tasty meal, but honestly this is great on its own.



(Makes 4 servings)

  • 1/4 cup avocado oil

  • 3 scant tablespoons all-purpose flour

  • 1 small sweet onion, diced

  • 1/2 green sweet bell pepper, deseeded and diced

  • 1/2 red sweet bell pepper, deseeded and diced

  • 2 cloves garlic, minced

  • 1 medium stalk celery, sliced

  • 1 can (284ml) tomatoes and green chilies (Rotel or similar), finely chopped

  • 1 cup fish stock

  • 1 tablespoon Old Bay seasoning (or other seafood seasoning)

  • 1 tablespoon Hoff Sauce (or other Louisiana-style hot sauce)

  • 1/4 teaspoon ground black pepper

  • pinch cayenne pepper

  • 1lb medium or small shrimp, peeled and deveined



Using a deep sauté pan over medium heat, add the avocado oil. As it begins to heat up, slowly begin whisking in the flour, a little at a time until combined and smooth. Continue whisking constantly as the roux cooks to a medium shade of brown (like dark peanut butter - make sure not to burn) (about 15 to 20 minutes). Once browned, add the onions, garlic, celery, and diced sweet bell pepper. Sauté until the vegetables begin to soften (about 6 to 8 minutes). Stir in the tomatoes and green chilies, fish stock, and Old Bay seasoning. Reduce heat to low and allow to simmer partially covered for 30 minutes, stirring occasionally.

Stir in the hot sauce, ground black pepper, cayenne pepper, and shrimp. Continue cooking until the shrimp are cooked/opaque (10 to 15 minutes).

Serve with steamed rice and chopped green onion (optional).


Nutritional Information Per Serving:

total calories = 253 | total fat = 15.2g | saturated fat = 2.17g | cholesterol = 63mg | sodium = 1,545.06mg | net carbohydrates = 14.61g | dietary fibre = 1.55g | sugars = 5.07g | protein = 10.35g

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