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crawfish etouffee
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5 from 3 votes

Crawfish etouffee (lightened up)

A classic Cajun dish, given a little bit of a lighter edge but still packed with delicious, comforting flavor. 
Prep Time8 mins
Cook Time22 mins
Total Time30 mins
Course: Main Course
Cuisine: Cajun
Servings: 3 -4
Calories: 146kcal
Author: Caroline's Cooking


  • ½ onion large, or 1 small
  • ½ green pepper
  • 1 stick celery
  • 2 scallions/spring onions
  • 2 cloves garlic
  • 1 tbsp olive oil
  • 1 tbsp butter 15g
  • ½ tsp dried thyme
  • ½ tsp paprika
  • ¼ tsp cayenne pepper
  • 2 tbsp flour
  • 1 cup fish or chicken stock 240ml (possibly 1-2tbsp more, as needed)
  • 1 tsp tomato paste tomato puree
  • 1 tsp Worcestershire sauce
  • 1 lb crawfish tails 450g (pre-frozen is fine but ensure defrosted and don't rinse)


  • Finely dice the onion, pepper and celery and finely slice the scallion/spring onion. Finely dice the garlic.
  • Warm the oil and butter in a pan over a medium heat and add all of the chopped vegetables and garlic. Cook for a few minutes until they are all softening and the onions are translucent.
  • Stir through the thyme, paprika and cayenne and cook a minute then add the flour. Stir through and cook, stirring now and then, for a couple minutes. You should notice a slight nutty smell and it darkening slightly. You may need to reduce the heat a little so it doesn't burn.
  • Add the stock, mix well and scrape away anything that is stuck to the bottom of the pan. Stir in the tomato paste and bring to a simmer. Reduce the heat and simmer for 10min or so to thicken a little. Add the Worcestershire sauce and crawfish, cook for another 2-3 minutes to warm the crawfish through then serve over rice.


Calories: 146kcal | Carbohydrates: 9g | Protein: 6g | Fat: 9g | Saturated Fat: 3g | Cholesterol: 35mg | Sodium: 359mg | Potassium: 267mg | Fiber: 1g | Sugar: 2g | Vitamin A: 615IU | Vitamin C: 20.3mg | Calcium: 53mg | Iron: 1.2mg