🦞 Crawfish étouffée

Name: Crawfish étouffée
Total time: 50 min
Yield: 4
Cuisine: USA · Louisiana
Ingredients: 450 g peeled crawfish tails; 60 g butter; 30 g plain flour (for the roux); 1 onion, finely chopped; 2 celery sticks, chopped; 1 green bell pepper, chopped; 2 garlic cloves, minced; 400 ml water or shellfish stock made without additives; 1 tsp paprika, ½ tsp cayenne, salt; 300 g long-grain rice, steamed

Origin: USA · Louisiana

508kcal

per serving · 350 g

145kcal

per 100 g

28 gProtein8 g / 100 g

24 gFat7 g / 100 g

42 gCarbs12 g / 100 g

Crawfish étouffée is a Louisiana stew of crawfish tails smothered in a thick, buttery sauce built on a blond roux and the 'holy trinity' of onion, celery and bell pepper. The sauce is rich and gently spiced, clinging to the sweet shellfish. It is always ladled over a mound of steamed white rice and eaten with a spoon.

Diets

✓

No pork

Not vegetarianbecause of: crawfish

Not veganbecause of: crawfish, butter

Contains glutenbecause of: roux

Contains dairybecause of: butter

Not keto12 g carbs per 100 g

Allergens

Contains (in a typical recipe):

⚠ Gluten ⚠ Crustaceans ⚠ Milk ⚠ Celery

What it is made of

crawfishbutteronioncelerybell pepperrouxrice

Recipe

4 servings50 min

Ingredients

450 g peeled crawfish tails
60 g butter
30 g plain flour (for the roux)
1 onion, finely chopped
2 celery sticks, chopped
1 green bell pepper, chopped
2 garlic cloves, minced
400 ml water or shellfish stock made without additives
1 tsp paprika, ½ tsp cayenne, salt
300 g long-grain rice, steamed

Method

Melt the butter in a heavy pot, stir in the flour and cook over medium heat for 5–8 minutes until light blond.
Add the onion, celery and bell pepper and cook until soft, about 8 minutes; add the garlic for the last minute.
Pour in the water gradually, stirring, then season with paprika, cayenne and salt. Simmer 10 minutes until thick.
Add the crawfish tails and simmer 5 minutes more, just until hot.
Serve over steamed rice, topped with chopped parsley or spring onion.

How to make it lighter

Butter is the main fat here: 1 tbsp butter ≈ 100 kcal, so cutting the roux butter by a third makes a noticeable difference.
Keep the rice to about 150 g cooked per plate and let the stew be the bigger part of the bowl.
Add extra celery and bell pepper to bulk up the sauce without adding much energy.

History

Étouffée comes from the French word for 'smothered' and belongs to the Cajun and Creole cooking of south Louisiana. Crawfish étouffée is usually traced to the town of Breaux Bridge, which calls itself the crawfish capital of the world, and the dish spread widely in the mid-20th century as crawfish farming grew.

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Values are estimates per 100 g for a typical recipe; home and restaurant versions vary. Diets and allergens are worked out from the ingredients of a typical recipe — always check with whoever cooked the dish. Not medical advice. Nutrition data: Me Nutrition dish database v13. How we count →