YIELD Makes 4 servings
Although shrimp are high in cholesterol (about 150 mg for one 3-ounce serving), this recipe combines them with lower cholesterol orange roughy (about 25 mg for one 3-ounce serving) to provide a great-tasting gumbo with no cholesterol worries.
INGREDIENTS
1/2 pound fresh or thawed frozen orange roughy or other fish fillets 3‑3/4 cups water, divided 6 ounces medium raw shrimp, peeled and deveined 1 cup chopped onion 1/2 cup chopped green bell pepper 2 cloves garlic, minced 1/2 teaspoon chicken or fish bouillon granules 2 cans (about 14 ounces each) no-salt-added stewed tomatoes 1‑1/2 cups frozen okra, thawed 1 teaspoon dried thyme 1 teaspoon dried savory 1/4 teaspoon ground red pepper 1/8 teaspoon black pepper 2 tablespoons cornstarch 2 tablespoons finely chopped 96% lean ham 2 cups hot cooked brown ricePREPARATION:
- 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; simmer 2 to 3 minutes or until vegetables are crisp-tender.
- Stir in tomatoes, 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 gumbo. 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.