Étouffée
Étouffée is a rich, flavorful Cajun and Creole stew from Louisiana, typically made with shellfish like crawfish or shrimp smothered in a dark roux-based sauce with the 'holy trinity' of celery, bell peppers, and onions. It's traditionally served over rice, allowing the thick, savory gravy to soak into the grains.
🍽️ Nutrition at a glance
This dish is generally high in protein from the shellfish and can be moderate to high in fat due to the roux and butter, with carbohydrates coming primarily from the rice. A typical serving provides a good source of iron and B vitamins, with a calorie count that can range from 400 to 600 depending on portion size and recipe specifics.
Nutrition breakdown
| Calories | 350 kcal |
| Protein | 22 g |
| Carbs | 18 g |
| Fat | 22 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 850 mg |
| Iron | 4 mg |
| Vitamin A | 450 IU |
| Vitamin C | 8 mg |
| Calcium | 50 mg |
| Potassium | 350 mg |
| Phosphorus | 200 mg |
| Zinc | 3 mg |
| Vitamin B12 | 1.5 mcg |
Per 1 cup (240 g) · estimated, varies by recipe
💡 What's interesting
The name 'étouffée' comes from the French word for 'smothered' or 'stifled,' reflecting the cooking technique where the shellfish is gently simmered in the sauce. It's a classic example of how Louisiana's French culinary heritage blended with local ingredients to create a uniquely American comfort food.
AI estimate may be inaccurate · Terms