RECIPE STORY

Scallops and Lobster Gumbo

by

Ready in 45 minutes, our seafood gumbo recipe is a quicker version of the classic Louisiana-style dish.

We made it with a thick broth of peppers and tomatoes and served it with seared scallops and lobster tails.

Health

Time

45m

Cost

Nutrients

521 kcal

Carbs 67 grams

Sugars 11 grams

Total Fats 12 grams

Saturates 1 grams

Fibers 5 grams

Proteins 37 grams

Nutrients Data

The nutrients information on this page refers to a 2000 Kcal daily intake diet.

Each nutrient has a progress bar. A full progress bar represents the total allowance for the nutrient, based on a 500 Kcal meal.

Chart Legend

Carbs, Sugars, Total Fats, Saturates
Less than 50% of maximum recommended intake for a meal
Between 50% and 95% of maximum recommended intake for a meal
More than 95% of maximum recommended intake for a meal
Fibers, Proteins
More than 50% of recommended intake for a meal
Between 25% and 50% of recommended intake for a meal
Less than 25% of recommended intake for a meal
By visiting the full recipe page, you can get a more in depth breakdown of the nutrients for this recipe. If you prefer reading the recipe in this format instead, a link to the full recipe page will be provided at the end!

Good for Diets

  • Alcohol-Free
  • Pescatarian

Contains Allergens

  • Fish
  • Celery
  • Crustaceans

Servings

4

Step 1

For the roux, heat 3 tablespoons of oil in a pot and add the rice flour. Cook the mixture while stirring until it turns dark brown.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste
Step 2

Next, add chopped onions, celery, peppers, and cajun seasoning and cook for 5 minutes, stirring occasionally.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste
Step 3

Pour the tomato sauce and fish stock, then tip in sliced okra pods and bring to a boil. Simmer the broth covered for 20 minutes.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste
Step 4

Meanwhile, cook the rice in a pot with boiling water for 15 minutes. Then, drain and set it aside.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste
Step 5Part 1

Heat a skillet and sear the scallops until they're lightly browned.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste
Step 5Part 2

Then, add them to the tomato broth, cook for 5 minutes, and remove the gumbo from the heat.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste
Step 6Part 1

Meanwhile, cut the lobster tails shell in the middle and pull out the meat. Then, pan-fry them in a skillet with parsley and the remaining oil for 6-8 minutes.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste
Step 6Part 2

Finally, serve the gumbo with the rice and lobster tails. Garnish all with spring onions and parsley.

Ingredients List

Rapeseed Oil4tbsp
Rice Flour3tbsp
Red Onions2
Celery Sticks2
Red Peppers1
Yellow Peppers1
Cajun Seasoning2tsp
Canned Chopped Tomatoes400g
Fish Stock600mL
Okra Pods6
Wholegrain Rice230g
Scallops200g
Lobster Tails2
Parsleyto taste
Spring Onionsto taste

MEAL PLAN

Get It!

Healthy recipes
await you.

We have built a free-to-use Recipe Search Engine. The goal? Help you find food that fits your needs quickly.