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Add a photoThink Cajun. Think Creole. Think Étouffée (pronounced ay-TOO-fay). You may have encountered this this in one of your visits to Louisiana or the coastal areas of the Mississippi. This dish usually consists of shellfish served with rice. It uses the cooking method of smothering, hence the French name which means "suffocated." The most common shellfish used is crawfish, but other versions are made with crab or shrimp. It all depends on one's preference or which shellfish is in season.
For this recipe, I used lobster tails and it is just as good, if not better. Okay, I may be a little biased towards lobsters!
Servings: 4
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Ingredients
- 1 lb. lobster tails, shelled and cut into bite-sized pieces
- 1/2 cup onions, chopped
- 1/2 cup celery, chopped
- 1/2 cup green green bell pepper, chopped
- 1 tsp minced garlic
- 1 bay leaves
- 1 tsp all-purpose flour
- 1/2 cup water
- 1 tbsp finely chopped green onions
- 1 tbsp chopped cilantro (or parsley)
- Salt to taste
- Pinch of cayenne pepper
- 1/2 stick butter
Directions
- In a large pan or wok, heat butter over medium-high heat until melted.
- Add in onions, celery, bell pepper, and stir-fry for about 10 minutes.
- Add the lobster tail and bay leaves. Reduce heat to medium and cook for another 10 minutes, stirring constantly.
- Dissolve flour in water and add to the mixture.
- Add salt and cayenne pepper.
- Reduce heat to low and add in cilantro and green onions. Let simmer for 3 minutes.
- Remove from heat. Discard bay leaves.
- Serve warm over steamed rice. (I used a combination of white rice and sprouted rice).
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 91g | |
| Recipe makes 4 servings | |
| Calories 117 | |
| Calories from Fat 102 | 87% |
| Total Fat 11.55g | 14% |
| Saturated Fat 7.28g | 29% |
| Trans Fat 0.0g | |
| Cholesterol 30mg | 10% |
| Sodium 93mg | 4% |
| Potassium 96mg | 3% |
| Total Carbs 3.61g | 1% |
| Dietary Fiber 0.8g | 3% |
| Sugars 1.4g | 1% |
| Protein 0.68g | 1% |
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