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Name: Seafood Gumbo
Prep time: 30 min
Cook time: 3 h 30 min
Total time: 4 h
Yield: 1
Cuisine: American
Ingredients: 6 oz Ochre; chopped; 1 sm Red onion; chopped; 4 tb Barbecue sauce; 4 oz Chopped kippers; 1/2 Green pepper; chopped; 6 Mussels; 1/2 Red pepper; chopped; 4 oz Spring onions; chopped; 3 tb Corn oil; 4 oz Prawns; 4 oz Mushrooms; chopped; 6 oz Squid; 1/2 c Tinned coconut milk; 2 Garlic chopped; 4 oz Crab sticks; 4 Langoustines; 1/2 Chopped red chilli;

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INGREDIENTS

6 oz Ochre; chopped
1 sm Red onion; chopped
4 tb Barbecue sauce
4 oz Chopped kippers
1/2 Green pepper; chopped
6 Mussels
1/2 Red pepper; chopped
4 oz Spring onions; chopped
3 tb Corn oil
4 oz Prawns
4 oz Mushrooms; chopped
6 oz Squid
1/2 c Tinned coconut milk
2 Garlic ; chopped
4 oz Crab sticks
4 Langoustines
1/2 Chopped red chilli;

Servings

INSTRUCTIONS

Heat the oil in a large wok or frying pan. Stir in the garlic and stir fry. Slowly add the rest of the ingredients in the listed order whilst continuing to stir fry. When the final ingredient has been added, lower the heat and allow the mixture to reduce for 2 minutes while continuing to stir.

NOTES

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Nutrition

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Serving Size: 1 Serving (1391g)
Recipe Makes: 1 servings

Calories: 2821
Calories from Fat: 2334 (83%)

Amt Per Serving		% DV

	Total Fat 259.3g	346 %
	Saturated Fat 21.9g	109 %
	Monounsaturated Fat 148.8g
	Polyunsanturated Fat 76g
Cholesterol 616.1mg		190 %
Sodium 1565mg		54 %
Potassium 1315.2mg		35 %
Total Carbohydrate 57.5g		17 %
	Dietary Fiber 2.2g	9 %
	Sugars, other 55.3g
Protein 70.3g		100 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 2821

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