Creole Shrimp Étouffée is a classic southern stew is full of tender shrimp, the “Holy Trinity” of veggies, and flavored with a decadent golden roux. This stew has a subtle heat thanks to seasoning, but served over rice is the ultimate in Louisiana comfort food!

Celebrate Louisiana and their food culture with this comforting stew. Simple ingredients are used to create a masterpiece thanks to taking some time to prepare them. To complete your Southern experience make sure you try out this New Orleans Gumbo, Shrimp Creole, and this Cajun Garlic Butter Shrimp.

Shrimp Étouffée

Louisiana is an area of our country that is rich in history and that history shines in the foods that are made and enjoyed there! Due to being on the gulf coast, shrimp is a popular option as a protein when it comes to cooking. And the shrimp truly shine in this deeply flavorful stew broth.

Etouffee is a French word meaning “smothered” which refers to the protein being smothered in a sauce. Etouffee is a dish that can be found in both Cajun and Creole cooking that are both highlights of Louisiana cuisine. This particular recipe I’m sharing today is a creole style Shrimp Etouffee. It is a thick stew, loaded with tender shrimp and served over rice. 

Try This Next Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce

How to Make Shrimp Étouffée:

1. Prepare Shrimp: peel and devein the shrimp, plus remove the tails to make enjoying the meal easier. Cover and place the shrimp in the refrigerator until ready to add to the stew. 
2. Make broth: this is an optional step. If making your own broth, save the shells from the shrimp and add to a large stock pot or dutch oven. Add in scraps from the celery, onion and bell pepper, a wedge of lemon, garlic cloves and water. Bring this to a boil and simmer for 45 mins to 1 hour. Strain and use the broth in the recipe. 
3. If NOT making your own broth: a combination of chicken broth and clam juice gives a seafood style broth and uses store bought ingredients, this saves time if needed. Plus you can buy shrimp that has already been peeled, deveined and tails removed which saves time when prepping the recipe. 
4. Lightly Brown Roux: the base of the étouffée sauce is made by lightly browning a combination of flour with butter or other fat, like oil. The longer the roux cooks, the darker it becomes. For our étouffée we want a nice golden roux. This is what gives a thick gravy like texture to the sauce, and gives a depth of flavor to the stew. Make sure you stay close and stir this while it cooks, the roux can burn very easily.
5. Add “Holy Trinity”: this is a phrase that describes the classic combination of onion, celery and bell pepper that is a staple in most cajun and creole cooking. Let these veggies cook in the roux until softened. 
6. Add broth and simmer: add the broth to the veggies and roux and mix together, add additional seasonings. Bring to a low simmer and let this cook for 10-15 minutes.
7. Cook Shrimp: the shrimp can be cooked in a skillet with some creole seasoning and served on top of the finished dish. OR you can add the shrimp to the stew and let them cook in the stew for about 10 minutes. This is my preferred method. 

Does Étouffée Have Tomato? 

This is purely preference. Creole cooking typically does have a tomato based sauce. Cajun cooking on the other hand does not. If you are not sure which style you would prefer, add all of the ingredients for the sauce minus the tomatoes, bring to a simmer, taste and decide if you want tomato to be added. 

What is the Difference Between Étouffée and Gumbo? 

Etouffee is a thicker stew since we are only cooking our roux to a nice golden color. Gumbo involves cooking the roux to a deep brown coloring, which also affects the thickening power of the roux. 

Gumbo also will traditionally have more than one protein included, shrimp and sausage or some other type of meat. 

More Southern Recipes to Enjoy: 

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Sheet Pan Salmon & Green Vegetables With Herb Garlic Sauce

This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.

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Not sure if you’ve noticed, but I’ve been obsessed with quick and easy sheet pan meals recently. You might have tried my chorizo, chicken and asparagus bake, this quick and easy baked spiced cod with Brussels sprouts, my mushroom with balsamic chicken and onions, or my Italian sheet pan baked eggs. Today, I’m giving you a nutritious, delicious, super food packed meal of baked salmon with zesty herb and garlic sauce and green vegetables.

This sheet pan meal ticks so many boxes: paleo, keto, AIP and Whole30 friendly, it’s a perfect meal for anyone doing a reset. It has loads of green veggies, it has omega-3s rich fish, it’s quick and easy, and most importantly, it’s full of flavour.

 

Cook’s notes

I am using salmon fillets because I love oily fish and my partner really likes this particular type of fish. You can use any other part of salmon, like salmon steaks which are cheaper, or any other fish that suits your budget and location.

You can also make this with prawns or chicken instead of fish. For prawns, start baking the vegetables earlier and add the prawns in the last 5 minutes as they don’t need much time to cook. For chicken, it’s the other way around. Slice the chicken fillets into thinner strips and bake for 5 minutes before adding the vegetables, then cook for 15 more minutes together, so a total of 20 minutes for thin strips of chicken.

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Popular Recipe Shrimp Tomato & Avocado Salad Stacks

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Description

This healthy and nutritious sheet pan baked salmon with herb & garlic sauce and green vegetables is quick and easy and suitable for paleo, keto, whole30 and AIP diets.

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For the sauce

For the rest

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1. Preheat the oven to 200 C / 400 F.
2. Mix together the sauce in a small bowl and set aside.
3. Grease a large sheet pan or flat-ish baking tray with about a tablespoon of olive oil and place the salmon fillets in the middle, leaving about an inch of space in between. Spread even amounts of the sauce over the top of each salmon fillet.
4. Scatter the green vegetables around and in between the fillets, overlapping each other is fine. Drizzle the vegetables lightly with olive oil (about 2 tablespoons) and the juice of half of the remaining lemon. Sprinkle with a few pinches of sea salt and pepper.
5. Place the tray in the oven for 15 minutes, rotating halfway if your oven is slightly uneven in temperature (like mine).
6. Serve while hot with any additional vegetables, salads, or starchy carbs, if you needed.

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Nutrition

• Serving Size:
• Calories: 403
• Sugar: 4.4 g
• Sodium: 458.2 mg
• Fat: 22.2 g
• Saturated Fat: 3.4 g
• Carbohydrates: 14.8 g
• Fiber: 5.5 g
• Protein: 41.7 g
• Cholesterol: 82.9 mg

Keywords: Salmon, Sheet Pan, Dinner, Asparagus, Sprouts, Healthy, Gluten-Free, Low-Carb, Keto

 

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