AI-generated photo.
Cajun & Creole · Iconic, Louisiana · United States
Seafood gumbo
Also called gumbo
Seafood gumbo (gumbo), a Louisiana plate from the United States.
Pai editors’ mark 5 / 5
Plan, list, and collections
Seafood gumbo is cooked in Louisiana as its own plate, not as a copy of a restaurant menu. Cook a dark roux, add the trinity of onion, celery, and pepper, then simmer okra and shrimp until the shrimp are cooked through. Andouille is the usual sausage. Ham carries that smoke here. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
75
Health score
Light & nourishing
Moderate
Richness
Light
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 21%
- Carbs 62%
- Fat 18%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Watch · High protein
Protein is about 18.1 g, under the 25 g mark.
Watch · Low sodium
About 790 mg of sodium, above the 450 mg mark.
Watch · Gluten-free
Wheat or gluten is in the required list.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry jasmine rice183 kcal
- Shrimp, peeled46 kcal
- Neutral oil44 kcal
- All-purpose flour23 kcal
- Cooked ham18 kcal
- Okra15 kcal
Glycemic load
Estimated glycemic load for this count: 37.8. The bands come from the ingredient table.
Portion
One serving, as written, is about 351 kcal.
Allergens. Gluten, Shellfish, Wheat
Make it healthier
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 351 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 351 kcal | 18% |
| Protein | 18.1 g | 36% |
| Carbohydrate | 53.6 g | 19% |
| Fiber | 3.7 g | 13% |
| Total sugars | 3.5 g | 7% |
| Fat | 6.8 g | 9% |
| Saturated fat | 1.2 g | 6% |
| Cholesterol | 88 mg | 29% |
| Sodium | 790 mg | 34% |
| Potassium | 494 mg | 11% |
| Calcium | 109 mg | 8% |
| Iron | 3.4 mg | 19% |
| Magnesium | 65 mg | 15% |
| Zinc | 1.9 mg | 17% |
| Vitamin A | 70 mcg | 8% |
| Vitamin C | 50.3 mg | 56% |
| Vitamin D · estimate | 1.2 mcg | 6% |
| Vitamin E | 1.2 mg | 8% |
| Vitamin K | 31 mcg | 26% |
| Thiamin (B1) | 0.6 mg | 48% |
| Riboflavin (B2) | 0.2 mg | 12% |
| Niacin (B3) · estimate | 7.1 mg | 44% |
| Vitamin B6 · estimate | 0.6 mg | 34% |
| Folate | 179 mcg | 45% |
| Vitamin B12 | 0.7 mcg | 30% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium is on the higher side. The swaps below pull it down.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
- Shellfish should be fully cooked. This is an allergen for many people.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Shrimp, peeled16 shrimp240 g
Okra1.5 cups180 g- Cooked ham2 slices60 g
Celery2 stalks80 g
Red bell pepper1 pepper100 g
Yellow onion1 onion120 g
All-purpose flour3 tbsp25 g
Dry jasmine rice1 cup200 g
Cayenne0.5 tsp2 g
Neutral oil1 tbsp21.98 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Seafood gumbo. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh shrimp, peeled, okra, cooked ham, celery, red bell pepper, yellow onion, all-purpose flour, dry jasmine rice, cayenne, neutral oil, kosher salt. Seafood gumbo is cooked in Louisiana as its own plate, not as a copy of a restaurant menu. Cook a dark roux, add the trinity of onion, celery, and pepper, then simmer okra and shrimp until the shrimp are cooked through. Andouille is the usual sausage. Ham carries that smoke here. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Seafood gumbo is cooked in united states. Also called gumbo. Leave the lid ajar so the surface reduces instead of boiling over.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Seafood gumbo, until the edges take a little color. Keep the heat at a murmur. A hard boil beats tender food into strings.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Seafood gumbo at a quiet simmer, about 195°F / 90°C. Start checking at 50 minutes. Seafood gumbo is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 50 min
- 🇺🇸 United StatesNorth Americaicon-united-states-seafood-gumbo-step-4
Seafood gumbo, step 5
Step 5 · Seafood gumbo
5Check the center of Seafood gumbo, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇺🇸 United StatesNorth Americaicon-united-states-seafood-gumbo-step-5
Seafood gumbo, step 6
Step 6 · Rest 5 min
6Rest Seafood gumbo for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in united states, with the sauce or garnish that belongs to it. Film Seafood gumbo in this shot order and no other: broth poured from a height into a bowl; beans or grains tender at the edge of a bite; the main piece taking a deep browning; a rest under a loose cover. Slate words for the editor: zestline, linen, yarrow, ladle, blister, sear, glaze, twilight, harbor, thistle.
Rest 5 min
How you know it is done
Seafood gumbo is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Seafood gumbo looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Seafood gumbo turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Seafood gumbo, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Seafood gumbo is one of the plates people ask for by name from Louisiana.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Cook a dark roux, add the trinity of onion, celery, and pepper, then simmer okra and shrimp until the shrimp are cooked through. Andouille is the usual sausage. Ham carries that smoke here.
Allergens in the required list: Gluten, Shellfish, Wheat.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.