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 healthier and lighter version of the classic Southern shrimp etouffee that is faster to prepare. Perfect for a weekday dinner.

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.
Print Pin Rate
Course: Main
Keyword: weekday dinner
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Calories: 271kcal
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

  • Combine the shrimp, Shaoxing wine, and cornstarch in a medium sized bowl. Mix well. Let marinate for 10 to 15 minutes.
  • 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.
  • Add the garlic. Cook and stir for another 30 seconds.
  • 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.
  • 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.
  • Serve hot over rice.

Nutrition

Serving: 4g | Calories: 271kcal | Carbohydrates: 21.4g | Protein: 30.8g | Fat: 6.8g | Saturated Fat: 1.4g | Cholesterol: 240mg | Sodium: 826mg | Potassium: 824mg | Fiber: 2.7g | Sugar: 6.6g | Calcium: 10% | Iron: 7%
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