Estimated Nutrition (whole recipe, rough)
Counts 14 of 15 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Beef | 100g cooked | 250 |
| Rice | 1 cup cooked (158g) white | 206 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Onion | 1 medium (110g) | 44 |
| Okra | 1 cup (100g) | 33 |
| Green Bell Pepper | 1 medium (119g) | 31 |
| Tomato | 1 medium (123g) | 22 |
| Chili | 1 tsp (2.7g) | 8 |
| Celery | 1 stalk (40g) | 6 |
| Oregano | 1 tsp dried (1.8g) | 5 |
| Garlic | 1 clove (3g) | 4 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Bay Leaf | 1 leaf (0.6g) | 2 |
| Salt | 1 tsp (6g) | 0 |
| Catfish | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- =
- 1/4 cup vegetable oil
- 1 cup chopped celery
- 1 cup chopped green bell pepper
- 1 cup chopped onion
- 2 cloves garlic, chopped
- 4 cups beef stock or canned broth
- 1 16-ounce can tomatoes
- 1 10-ounce package frozen cut okra
- 1 teaspoon salt
- 1/2 teaspoon dried thyme
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon dried oregano
- 1 bay leaf
- 4 U.S. Farm-Raised Catfish fillets, cut into 1-inch cubes
- Cooked rice for serving
- =
Directions
1. Heat oil in a Dutch oven or a large heavy saucepan over medium heat. Add celery, bell pepper, onion and garlic and sauté until softened. Add beef stock, tomatoes, okra, salt, thyme, cayenne pepper, oregano and bay leaf. Bring to a boil. Reduce the heat to medium-low, cover and simmer for 30 minutes, stirring occasionally.
2. Add catfish fillet pieces and simmer for 15 minutes or until fish flakes easily when tested with a fork. Remove bay leaf. Serve gumbo over cooked rice.