18299

Crawfish étouffée

  • serves 4
  • Easy

Étouffée (translation: smothered) is a dish that features in both Cajun and Creole cooking and crawfish (or crayfish) is one of the most popular versions. The roux sauce adds a rich flavour to this delicious dish.

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Ingredients

  • unsalted butter 75g
  • plain flour 2 tbsp
  • onion 1, diced
  • celery 1 stick, diced
  • green pepper 1, diced
  • garlic 2 cloves, sliced
  • plum tomatoes 4, diced
  • vegetable stock 400ml
  • bay leaves 2
  • peeled crayfish tails 300g (look for the Big Prawn Company in supermarkets)
  • flat-leaf parsley a small bunch, chopped
  • spring onions 4, sliced
  • lemon a good squeeze of juice
  • cooked rice to serve

seasoning mix

  • dried oregano 1 tsp
  • dried thyme 1 tsp
  • garlic granules 2 tsp
  • cayenne pepper 1 tsp
  • paprika 2 tsp
  • ground black pepper 1 tsp

Method

  • Step 1

    Mix the seasoning ingredients together.

    Melt the butter in a pan, add the flour and cook, stirring for about 5 minutes or until the flour turns a rich golden colour.

    Add the onion, celery, pepper and garlic and keep cooking for another 10 minutes until softened.

    Add the seasoning, mix and cook for a minute then add the tomatoes, stock and bay leaves.

    Simmer for 30 minutes.

  • Step 2

    Add the crawfish and parsley and cook until just heated through.

    Serve over steamed rice and dress with the spring onions and a squeeze of lemon juice.

Nutritional Information

  • Kcals 280
  • Carbs 17.6g
  • Protein 15.2g
  • Fat 17.1g
  • Salt 0.6g
  • Fibre 4.8g
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