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 |
| 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 cup chopped celery
- 1 cup chopped onion
- 1 cup chopped bell pepper
- 2 garlic cloves, minced
- 3 tablespoons vegetable oil
- 4 cups beef stock or canned broth
- 1 6-ounce can whole tomatoes, cut up
- 1 bay leaf
- 1 teaspoon salt
- 1/2 teaspoon dried thyme
- 1/2 teaspoon cayenne pepper
- 1/2 teaspoon dried oregano, crumbled
- 2 pounds U.S. Farm-Raised Catfish fillets, cut into bite-size pieces
- 1 10-ounce package frozen cut okra
- 4 cups cooked rice
- =
Directions
1. Heat oil in a Dutch oven or large, heavy saucepan over medium heat. Add celery, onion, bell pepper and garlic and sauté until tender. Stir in beef broth, tomatoes, bay leaf, salt, thyme, cayenne pepper and oregano. Bring to boil. Reduce the heat to medium-low, cover and simmer for 15 minutes.
2. Add catfish and okra to pan. Return to a boil. Cover and simmer for 15 minutes or until fish flakes easily when tested with a fork. Remove and discard bay leaf. Divide rice among serving bowls and spoon gumbo over top.