Louisiana Crawfish & Shrimp Étouffée
Louisiana Crawfish & Shrimp Étouffée brings a buttery, deeply browned roux together with the Cajun trinity, tomatoes, and a kick of hot sauce for a rich, slow-building heat. Tender shrimp and sweet crawfish simmer into a silky, smothered sauce that’s perfect over rice. Serve for a cozy weekend dinner or a festive gathering when you want bold, home-style Gulf Coast flavors.
- Prep20 mins
- Cook50 mins
- Serves6
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Louisiana Crawfish & Shrimp Étouffée, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 23 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 92 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 39
- Heart Health
- 73
- Metabolic
- 41
- Digestive
- 40
- Inflammatory
- 63
- Performance
- 52
- General Wellness
- 1
Heat the oil in a heavy skillet over medium heat. Gradually stir in the flour, stirring constantly until the mixture turns peanut butter brown or darker, at least 15 or 20 minutes. Use a large fork with the flat side against the bottom of the pan in a side-to-side motion. This is your base sauce or roux. It is very important to keep stirring constantly. If the roux burns, discard it and start over.
- 2
Once the roux is browned, add the onions, garlic, celery, and bell pepper to the skillet, and sauté for about 5 minutes to soften. Stir in the chopped tomatoes and fish stock, and season with the seafood seasoning. Reduce the heat to low, and simmer for about 20 minutes, stirring occasionally.
- 3
Season the sauce with hot pepper sauce and cayenne pepper (if using), and add the crawfish and shrimp. Cook for about 10 minutes, or until the shrimp are opaque.
- Calories 408.71 kcal High 20%
- Protein 36.34 g Good Source 73%
- Carbohydrate 28.41 g 10%
- Total Fat 17.42 g High 22%
- Saturated Fat 2.26 g Moderate 11%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 291.49 mg High 97%
- Sodium 743.43 mg High 32%
- Dietary Fiber 5.39 g Moderate 19%
- Total Sugars 8.06 g --
- Added Sugars 0.58 g Low Source 1%
- Calcium 195.12 mg Moderate 15%
- Iron 4.89 mg Good Source 27%
- Potassium 950.34 mg Good Source 20%
- Vitamin A 172.98 mcg Moderate 19%
- Vitamin C 17.13 mg Moderate 19%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Shellfish 🦐
- Fish 🐟
- Wheat 🌾
- Gluten
- Celery
- Tomatoes 🍅
- Garlic 🧄
- Onions 🧅
About This Recipe
Louisiana Crawfish & Shrimp Étouffée is a Cajun and Creole dinner recipe made with 14 ingredients. It takes about 1 hr 10 mins, serves 6, and is rated medium. Key ingredients include All Purpose Flour, Black Pepper, Cayenne Pepper, and Celery. Each serving provides about 408.71 kcal, and is a good source of protein.
Recipe Questions
- What is Louisiana Crawfish & Shrimp Étouffée?
- It is a Cajun and Creole recipe made with 14 ingredients, usually served for dinner or lunch.
- What is Louisiana Crawfish & Shrimp Étouffée made of?
- The main ingredients are All-Purpose Flour, Black Pepper, Cayenne Pepper, Celery, Crawfish. The full list of 14 is above.
- What goes well with Louisiana Crawfish & Shrimp Étouffée?
- Explore these Cajun and Creole side-dish recipes.
- How long does it take to make Louisiana Crawfish & Shrimp Étouffée?
- About 1 hr 10 mins in total: 20 mins to prepare and 50 mins to cook.
- How many calories are in one serving?
- One serving provides about 408.71 kcal. The full nutrition breakdown is above.
- Is Louisiana Crawfish & Shrimp Étouffée easy to make?
- This recipe is rated medium, with 14 ingredients and 3 steps.
- Is Louisiana Crawfish & Shrimp Étouffée healthy?
- Louisiana Crawfish & Shrimp Étouffée has an easyChef Pro health score of 53/100. Per serving, it provides 408.71 calories and 36.34 g of protein, or 73% of the Daily Value. It is a good source of iron and potassium. Worth noting per serving: sodium at 743.43 mg (32% of the Daily Value) and saturated fat at 2.26 g (11% of the Daily Value). It contains Shellfish, Fish, Wheat, Gluten, Celery, Tomatoes, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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