Seafood Gumbo is a flavorful and hearty dish that is perfect for seafood lovers. This dish is typically made with a variety of seafood such as shrimp, crab, and lobster and is simmered in a spicy broth that is thickened with flour. One cup (217 g) of Seafood Gumbo contains approximately 113 calories.

In addition to being delicious, Seafood Gumbo also provides a range of essential nutrients. This dish is rich in protein and contains significant amounts of vitamins and minerals such as Vitamin A, Vitamin C, calcium, and iron.

In this article, we'll explore the nutritional benefits of Seafood Gumbo, as well as a recipe for how to make this delicious dish at home.

Calories

One cup (217 g) of Seafood Gumbo contains approximately 113 calories. This makes it a relatively low-calorie dish that can be enjoyed as part of a healthy and balanced diet. However, it's important to note that the calorie content of Seafood Gumbo can vary depending on the types and amounts of seafood used, as well as the ingredients in the broth and roux. If you're watching your calorie intake, be sure to check the nutrition information of the specific recipe you're using.

Protein

Seafood Gumbo is a great source of protein, which is essential for building and repairing tissues in the body. One cup (217 g) of Seafood Gumbo contains approximately 10 grams of protein, making it a great option for anyone looking to increase their protein intake. In addition to helping with tissue repair, protein is also important for maintaining muscle mass and aiding in weight loss. This is because protein can help you feel full for longer periods of time, preventing overeating and promoting feelings of satiety.

Fat

Seafood Gumbo is a relatively low-fat dish, especially if you use lean seafood such as shrimp and crab. One cup (217 g) of Seafood Gumbo typically contains approximately 5 grams of fat, with most of it coming from the roux used to thicken the broth. While fat is an important part of a healthy diet, it's important to choose healthy fats such as those found in nuts, seeds, and fish. Avoid saturated and trans fats, which can increase your risk of heart disease and other health problems.

Carbohydrates

Seafood Gumbo contains a moderate amount of carbohydrates, with one cup (217 g) typically containing around 16 grams. Most of the carbohydrates in this dish come from the roux and any added vegetables such as onions and peppers. Carbohydrates are an important part of a balanced diet, providing the body with energy and aiding in digestion. However, it's important to choose healthy sources of carbohydrates such as whole grains, fruits, and vegetables. Avoid refined carbohydrates such as white bread and sugary drinks, which can spike your blood sugar and lead to health problems.

Fiber Content

Seafood Gumbo contains a small amount of fiber, with one cup (217 g) typically providing around 1 gram. Most of the fiber in this dish comes from the vegetables used in the recipe. Fiber is an important part of a healthy diet, helping to promote digestion, regulate blood sugar levels, and reduce the risk of chronic diseases such as heart disease and cancer. To increase your fiber intake, be sure to include a variety of fruits, vegetables, whole grains, and legumes in your diet.

Sugar Content

Seafood Gumbo is a low-sugar dish, with most of the sweetness coming from any added vegetables such as onions, peppers, and tomatoes. One cup (217 g) typically contains less than 2 grams of sugar. It's important to limit your intake of added sugars, which can contribute to weight gain and increase your risk of chronic health problems such as diabetes and heart disease. Avoid sugary drinks and snacks, and instead choose whole foods that are naturally low in sugar.

Vitamins and Minerals

Seafood Gumbo is a great source of vitamins and minerals, providing a range of essential nutrients that the body needs to function properly. Some of the key nutrients found in this dish include:

• Vitamin A: One cup (217 g) of Seafood Gumbo contains approximately 200% of the daily recommended value of Vitamin A, which is important for maintaining healthy vision, skin, and immune function.
• Vitamin C: Seafood Gumbo is also rich in Vitamin C, which is important for boosting the immune system and promoting tissue repair. One cup (217 g) typically provides around 45% of the daily recommended value of Vitamin C.
• Calcium: One cup (217 g) of Seafood Gumbo provides approximately 10% of the daily recommended value of calcium, which is important for building and maintaining strong bones and teeth.
• Iron: Seafood Gumbo also contains significant amounts of iron, which is important for maintaining healthy blood cells and preventing anemia. One cup (217 g) typically provides around 15% of the daily recommended value of iron.

Health Benefits

In addition to its nutritional value, Seafood Gumbo may also provide a range of health benefits. Some of the potential benefits of this dish include:

• Reduced inflammation: The spices and herbs used in the broth of Seafood Gumbo may help to reduce inflammation in the body, which is a contributing factor to many chronic health problems.
• Improved heart health: Seafood is a great source of omega-3 fatty acids, which have been shown to improve heart health and reduce the risk of heart disease. Additionally, the low-fat and low-sugar content of Seafood Gumbo may help to promote a healthy heart.
• Increased satiety: The protein and fiber content of Seafood Gumbo can help to promote feelings of fullness and reduce hunger, making it a great option for anyone looking to lose weight or maintain a healthy weight.

Seafood Gumbo Recipe

Want to try making Seafood Gumbo at home? Here's a simple recipe to get you started:

1. In a large pot, heat 2 tablespoons of oil over medium heat. Add 1 finely diced onion, 1 finely diced green bell pepper, and 2 cloves of minced garlic. Cook until the vegetables are soft, about 5 minutes.
2. Add 2 tablespoons of flour and stir well to combine. Cook for 1-2 minutes until the flour is lightly browned.
3. Add 4 cups of chicken broth and 1 can of diced tomatoes (undrained). Bring the mixture to a boil, then reduce the heat and simmer for 10-15 minutes.
4. Add 1 pound of cleaned and peeled shrimp, 1 pound of crabmeat, and 1 tablespoon of Cajun seasoning. Simmer for an additional 5-7 minutes.
5. Serve the Seafood Gumbo hot with rice or crusty bread.

Serving Suggestions

Seafood Gumbo can be served in a variety of ways, depending on your preferences. Some popular serving suggestions include:

• Over rice: Seafood Gumbo is traditionally served over rice, which helps to absorb some of the flavorful broth.
• With crusty bread: A slice of crusty bread is the perfect accompaniment to Seafood Gumbo, allowing you to soak up every last drop of the spicy broth.
• As a soup: If you prefer a thinner broth, simply add more chicken broth to the recipe to create a delicious and warming soup.