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Seafood Jambalaya

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Seafood Jambalaya

Our version of this Southern classic uses shrimp, fish, and the classic “holy trinity” of Cajun and Creole cooking: bell pepper, celery, and onion. This bowl of comfort food is packed with big flavors all in one pot, making cleanup a breeze!

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 2 teaspoons olive oil (extra virgin preferred)
  • 2 medium ribs of celery (finely diced)
  • 1 cup diced onion
  • 1 medium green bell pepper (diced)
  • 3 medium garlic cloves (minced)
  • 1 cup uncooked white rice (long-grain preferred)
  • 2 teaspoons chopped, fresh thyme OR
  • 1/2 teaspoons dried thyme (crumbled)
  • 1/8 teaspoon cayenne
  • 2 8-ounce cans no-salt-added tomato sauce
  • 1 1/2 cups water
  • 1/8 teaspoon pepper
  • 8 ounces raw, medium shrimp (peeled, rinsed, patted dry)
  • 8 ounces redfish, catfish, striped bass, red snapper, tilapia, flounder, or cod, cut into 3/4-inch pieces, rinsed and patted dry
  • 1/2 cup fat-free, low-sodium chicken broth
  • 1 teaspoon salt-free Creole or Cajun seasoning blend

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan or Dutch oven, heat the oil over medium heat, swirling to coat the bottom.
  2. Cook the celery, onion, and bell pepper for 6 to 7 minutes, or until the celery and bell pepper are tender and the onion is soft, stirring occasionally. Stir in the garlic. Cook for 1 minute, or until fragrant, stirring frequently. Stir in the rice, thyme, and cayenne. Cook for 1 minute, stirring occasionally.
  3. Increase the heat to medium high. Stir in the tomato sauce, water, and pepper. Bring to a simmer. Reduce the heat and simmer, covered, for 25 to 30 minutes, stirring occasionally.
  4. Stir in the shrimp and fish. Add the broth. Sprinkle the seasoning blend over all (don’t stir). Cook, covered, over low heat for 6 to 8 minutes, or until the rice is tender, the shrimp is pink on the outside, and the fish flakes easily when tested with a fork.

Nutrition Facts

Seafood Jambalaya
CaloriesCalories
345 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
4g Per Serving

Nutrition Facts

Calories 345
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 108 mg
Sodium 142 mg
Total Carbohydrate 50 g
Dietary Fiber 4 g
Sugars 7 g
Added Sugars 0 g
Protein 28 g

Dietary Exchanges
2 1/2 starch, 2 vegetable, 3 lean meat

 
Our version of this Southern classic uses shrimp, fish, and the classic “holy trinity” of Cajun and Creole cooking: bell pepper, celery, and onion. This bowl of comfort food is packed with big flavors all in one pot, making cleanup a breeze!

Nutrition Facts

Seafood Jambalaya
CaloriesCalories
345 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
4g Per Serving
×
Calories 345
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 108 mg
Sodium 142 mg
Total Carbohydrate 50 g
Dietary Fiber 4 g
Sugars 7 g
Added Sugars 0 g
Protein 28 g

Dietary Exchanges
2 1/2 starch, 2 vegetable, 3 lean meat

Ingredients

Servings  4   Serving Size   1 1/2 cups

  • 2 teaspoons olive oil (extra virgin preferred)
  • 2 medium ribs of celery (finely diced)
  • 1 cup diced onion
  • 1 medium green bell pepper (diced)
  • 3 medium garlic cloves (minced)
  • 1 cup uncooked white rice (long-grain preferred)
  • 2 teaspoons chopped, fresh thyme OR
  • 1/2 teaspoons dried thyme (crumbled)
  • 1/8 teaspoon cayenne
  • 2 8-ounce cans no-salt-added tomato sauce
  • 1 1/2 cups water
  • 1/8 teaspoon pepper
  • 8 ounces raw, medium shrimp (peeled, rinsed, patted dry)
  • 8 ounces redfish, catfish, striped bass, red snapper, tilapia, flounder, or cod, cut into 3/4-inch pieces, rinsed and patted dry
  • 1/2 cup fat-free, low-sodium chicken broth
  • 1 teaspoon salt-free Creole or Cajun seasoning blend

Directions

Tip: Click on step to mark as complete.

  1. In a large saucepan or Dutch oven, heat the oil over medium heat, swirling to coat the bottom.
  2. Cook the celery, onion, and bell pepper for 6 to 7 minutes, or until the celery and bell pepper are tender and the onion is soft, stirring occasionally. Stir in the garlic. Cook for 1 minute, or until fragrant, stirring frequently. Stir in the rice, thyme, and cayenne. Cook for 1 minute, stirring occasionally.
  3. Increase the heat to medium high. Stir in the tomato sauce, water, and pepper. Bring to a simmer. Reduce the heat and simmer, covered, for 25 to 30 minutes, stirring occasionally.
  4. Stir in the shrimp and fish. Add the broth. Sprinkle the seasoning blend over all (don’t stir). Cook, covered, over low heat for 6 to 8 minutes, or until the rice is tender, the shrimp is pink on the outside, and the fish flakes easily when tested with a fork.
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Spaghetti Squash Noodle Bowls

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This recipe is adapted with permission from The New American Heart Association Cookbook, Centennial Edition. Copyright ©2024 by the American Heart Association. Published by Rodale Books, an imprint of Penguin Random House LLC. Available from booksellers everywhere.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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Copyright is owned or held by the American Association, Inc. (AHA), except for recipes certified by the Heart-Check recipe certification program or otherwise indicated. All rights are reserved. Permission is granted, at no cost and without need for further request, to link to or share AHA-own recipes provided that no text, ingredients or directions are altered; no substitutions are made; and proper attribution is made to the American Heart Association. See full terms of use.