Shrimp Étouffée with Clams and Potatoes (A Lighter Version)

A healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare. It yields satisfying results minus the guilt, making it a perfect weekday dinner. {Gluten-Free}

Shrimp Étouffée with Clams and Potatoes - A healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare. Perfect for a weekday dinner.

I have a love-hate relationship with Southern food in the US. Shrimp and grits, fried chicken, crawfish stew, homemade biscuits, you name it. I love them all and I overeat every time I visit a Southern diner. Or Popeyes. The food is so good, but I am concerned about the extra inches of waistline I’d gain if I kept eating like that. That’s why I try to make the dishes healthier when I cook them at home.

Today I’m partnering with Idaho® Potatoes to create this healthier shrimp etouffee recipe using the superfood ingredients potato and clams. This dish is a perfect example of how you can create a lighter Southern dish but maintain the great taste.

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Shrimp Étouffée with Clams and Potatoes - A healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare. Perfect for a weekday dinner.

The original shrimp etouffee recipe uses a roux made with butter and flour to create that thick, rich gravy. It produces great results, but it’s a bit heavy for a daily dinner. In this recipe, I used some cornstarch and the natural starch from a potato to thicken the soup. The etouffee will have a lighter texture, but remain tasty. It cuts down the calories to only 271 per serving, is loaded with protein, and contains a low dose of healthy fat. Isn’t is amazing?

I added a can of chopped clams into the soup to make the base richer without making a seafood broth from scratch. This approach also cuts down on cooking time and makes it more practical to cook on a daily basis.

Start cooking a pot of rice before making the stew, and you’ll have a hearty, healthy dinner in 30 minutes.

Shrimp Étouffée with Clams and Potatoes - A healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare. Perfect for a weekday dinner.

More delicious seafood recipes

Shrimp Étouffée with Clams and Potatoes - A healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare. Perfect for a weekday dinner.

If you give this recipe a try, let us know! Leave a comment, rate it (once you’ve tried it), and take a picture and tag it @omnivorescookbook on Instagram! I’d love to see what you come up with.

Shrimp Étouffée with Clams and Potatoes (A Lighter Version)
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 
A healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare.
Course: Main
Keyword: weekday dinner
Servings: 4 servings
Calories: 271 kcal
Author: Maggie Zhu
Ingredients
  • 1 lbs (450 g) shrimp , shelled and deveined
  • 1 tablespoon Shaoxing wine (or dry sherry)
  • 1 tablespoon cornstarch
  • 1 tablespoon olive oil
  • 1/2 onion , chopped
  • 1 large celery stalk , chopped
  • 1 russet potato , diced
  • 1/4 teaspoon salt or to taste
  • 4 garlic cloves , chopped
  • 2 cups seafood stock
  • 14.5 oz (411g) diced tomatoes
  • 1 tablespoon Cajun seasoning
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon coarsely ground black pepper
  • 6.5 oz (184g) canned clams
  • 1 bell pepper , chopped
  • Chopped green onion (or parsley for garnish)
Instructions
  1. Combine the shrimp, Shaoxing wine, and cornstarch in a medium sized bowl. Mix well. Let marinate for 10 to 15 minutes.
  2. Heat olive oil in a 3.5-quart dutch oven over medium heat until warm. Add the onion, celery stalk, and potato. Sprinkle with salt. Cook and stir until the onion turns pale golden, about 5 minutes.
  3. Add the garlic. Cook and stir for another 30 seconds.
  4. Add the seafood stock, diced tomato, Cajun seasoning, smoked paprika, and ground black pepper. Cook for 10 to 15 minutes, until the potato turns very soft.
  5. Add the shrimp, clams, and bell pepper. Cook and stir until the shrimp are just cooked through, 3 to 4 minutes. Taste the broth and add more salt if needed.
  6. Serve hot over rice.
Nutrition Facts
Shrimp Étouffée with Clams and Potatoes (A Lighter Version)
Amount Per Serving (4 g)
Calories 271 Calories from Fat 61
% Daily Value*
Total Fat 6.8g 10%
Saturated Fat 1.4g 7%
Cholesterol 240mg 80%
Sodium 826mg 34%
Potassium 824mg 24%
Total Carbohydrates 21.4g 7%
Dietary Fiber 2.7g 11%
Sugars 6.6g
Protein 30.8g 62%
Calcium 10%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.
Shrimp Étouffée with Clams and Potatoes - A healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare. Perfect for a weekday dinner.

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2 thoughts on “Shrimp Étouffée with Clams and Potatoes (A Lighter Version)

  1. Danielle

    This sounds delicious! I also love southern food, but it is hard on the waistline. It’s a constant battle. This sounds like a wonderful option though! Etouffee also happens to be one of my favorite dishes 🙂 I’ve never made it without a roux, but I’ll have to give tis a shot.

    Reply
  2. Albert Bevia

    Love that you made this shrimp etouffee in a lighter version, so true, comfort food is amazing but as we get older we cannot keep eating so many heavy foods! thanks for this healthy recipe 🙂

    Reply