Seafood Gumbo

食材

• 1 clove garlic, minced
• 1 large onion, chopped
• 1/2 green pepper, diced
• 1/4 c. oil
• 1 (14 1/2 oz.) can whole tomatoes
• 1 (6 oz.) can tomato paste
• 3 c. water
• 1 Tbsp. Worcestershire sauce
• 2 tsp. salt
• 1 bay leaf
• 1/2 tsp. chili powder
• 1/2 tsp. crushed basil leaves
• 1/2 lb. crab meat
• 1/2 lb. raw shrimp, shelled and cleaned
• 1/2 lb. fresh haddock or halibut, cut in chunks
• 3 c. hot cooked rice

营养成分

数值仅供参考，来自Open Food Facts食品数据库。 每100克

• 71kcal卡路里
• 3.2g蛋白质
• 6.0g脂肪
• 5.9g碳水化合物
• 1.9g糖分
• 1.0g纤维
• 0.51g盐分

步骤