Crawfish etouffee (lightened up)
A classic Cajun dish, given a little bit of a lighter edge but still packed with delicious, comforting flavor.
Servings: 3 -4
- 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