Recipes · American · Seafood
Shrimp Étouffée
One serving has 556 kcal and 39 g protein, and at least a fifth of a woman's daily need of copper (93%), phosphorus (66%), manganese (49%), folate (42%), thiamin (41%) and zinc (38%). Ready in 55 minutes.
- Preparation: 15 min
- Cooking: 40 min
- Makes: 1 serving (420 g)
- Difficulty: Hard
- Diets: Pescatarian, High protein
- Contains: celery, dairy, fish, gluten, shellfish
Ingredients
- 150 g Shrimp, raw
- 20 g Butter, unsalted
- 15 g Flour, all-purpose
- 30 g Onions, raw
- 20 g Celery, raw
- 20 g Bell pepper, green, raw
- 4 g Garlic, raw
- 100 g Fish stock
- 5 g Tomato paste
- 0.3 g Cayenne pepper
- 0.3 g Paprika
- 0.4 g Salt
- 5 g Scallions, raw
- 50 g Rice, white, long-grain
Method
- Melt the butter in a heavy pot, whisk in the flour, and cook over medium-low heat, stirring constantly, until the roux turns golden brown, about 8-10 minutes.
- Add the onion, celery, bell pepper and garlic and cook until softened, about 5 minutes.
- Stir in the tomato paste, then gradually whisk in the fish stock.
- Simmer for 15 minutes until thickened, stirring occasionally.
- Add the shrimp and cook for 4-5 minutes until just cooked through and pink; season with the paprika, cayenne and salt.
- Meanwhile, cook the rice according to the package instructions.
- Spoon the étouffée over the rice and scatter with the scallions.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 556 kcal | 26% |
| Carbohydrates | 59.1 g | |
| Water | 300 mL | |
| Fiber | 2.8 g | 10% |
| Protein | 38.7 g | 81% |
| Tryptophan | 0.08 g | |
| Threonine | 0.21 g | |
| Isoleucine | 0.25 g | |
| Leucine | 0.47 g | |
| Lysine | 0.23 g | |
| Methionine | 0.12 g | |
| Cystine | 0.12 g | |
| Phenylalanine | 0.33 g | |
| Tyrosine | 0.19 g | |
| Valine | 0.33 g | |
| Histidine | 0.14 g | |
| Fat | 18.3 g | |
| Monounsaturated | 5.1 g | |
| Polyunsaturated | 1.3 g | |
| Docosahexaenoic Acid (DHA) | 0.15 g | |
| Eicosapentaenoic Acid (EPA) | 0.14 g | |
| Omega-6 | 0.65 g | |
| Saturated | 10.6 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 285 mg | |
| Calcium | 178 mg | 18% |
| Copper | 0.84 mg | 93% |
| Iron | 4.4 mg | 24% |
| Magnesium | 82 mg | 26% |
| Manganese | 0.88 mg | 49% |
| Phosphorus | 461 mg | 66% |
| Potassium | 785 mg | 17% |
| Selenium | 14.7 µg | 27% |
| Sodium | 561 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.45 mg | 41% |
| Riboflavin (vitamin B2) | 0.18 mg | 16% |
| Niacin (vitamin B3) | 4.8 mg | 34% |
| Pantothenic acid (vitamin B5) | 0.74 mg | 15% |
| Pyridoxine (vitamin B6) | 0.27 mg | 21% |
| Folate (vitamin B9) | 167 µg | 42% |
| Cobalamin (vitamin B12) | 0.13 µg | 5% |
| Choline | 23.5 mg | 6% |
| Vitamin A | 166 µg | 24% |
| Vitamin C | 22.4 mg | 30% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 1.3 mg | 8% |
| Vitamin K | 20.6 µg | 23% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
3.4 kg CO2e a serving: higher than most main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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