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Shrimp Sweet Mango Étouffée – Delicious and Juicy Dish High Protein Weight Loss Recipe

Last Updated on November 10, 2024 by Arif Chowdhury

Louisiana cuisine has a special way of bringing people together, with its bold spices and hearty flavors. One dish that captures this spirit beautifully is Shrimp Étouffée – a classic, rich Creole dish traditionally made with shrimp, spices, and a thick, savory sauce.

Now, let’s kick up the flavor a notch by adding a tropical twist: mango! Shrimp Mango Étouffée pairs the sweet, refreshing flavor of mango with the savory, spicy warmth of Creole spices, resulting in a dish that’s both delicious and surprisingly waistline-friendly.

Yes, you heard it right – this indulgent recipe can also support your weight loss goals!

In this article, we’ll take a deep dive into this unique Shrimp Mango Étouffée recipe, which combines authentic Creole flavors with a healthy twist that’s ideal for anyone looking to enjoy delicious food without guilt.

Why Shrimp Mango Étouffée is Perfect for Weight Loss

Before we dive into the recipe, let’s break down why this Shrimp Mango Étouffée can be a good fit for a weight-conscious lifestyle:

  • High Protein, Low Fat: Shrimp is a lean protein source, which helps keep you full without adding extra calories. A single serving of shrimp provides about 20 grams of protein and less than 1 gram of fat.
  • Mango’s Nutritional Benefits: Mangos are not only delicious but also low in calories, with around 100 calories per cup. They’re packed with fiber, vitamins A and C, and antioxidants that support metabolism and immune health.
  • Spices Boost Metabolism: Creole spices such as cayenne and paprika add heat, which may give your metabolism a boost by increasing thermogenesis (the body’s heat production process) and helping you burn a few extra calories.

Shrimp Mango Étouffée Recipe

This dish serves four and can be enjoyed as a main course. The creamy, thick sauce balances out the sweetness of mango and the tenderness of shrimp, while spices add a wonderful heat.

Ingredients

For the Étouffée base:

  • 1 lb large shrimp, peeled and deveined
  • 1 ripe mango, diced
  • 1/4 cup unsalted butter (or olive oil for a lighter version)
  • 1/4 cup all-purpose flour
  • 1 medium onion, finely chopped
  • 1 green bell pepper, diced
  • 1 celery stalk, diced
  • 3 cloves garlic, minced
  • 1 can (14 oz) low-sodium chicken or seafood broth
  • 1/4 cup tomato paste
  • 1 tsp Creole seasoning (adjust to taste)
  • 1/2 tsp paprika
  • 1/4 tsp cayenne pepper (optional, for extra heat)
  • Salt and black pepper, to taste
  • Fresh parsley, chopped (for garnish)
  • 2 green onions, sliced (for garnish)
  • Cooked white or brown rice (for serving)

Instructions

1. Make the Roux

  • In a large skillet or saucepan, melt the butter over medium heat. Gradually whisk in the flour, stirring continuously to prevent lumps. Cook for 5-7 minutes, stirring constantly until the roux turns a golden brown. This step adds depth and richness to the sauce.

2. Sauté the Vegetables

  • Add the onions, bell pepper, and celery to the skillet with the roux. Sauté until softened, about 5 minutes. Stir in the garlic and cook for another minute.

3. Build the Sauce

  • Add the tomato paste to the skillet and stir well to incorporate. Gradually pour in the broth, whisking constantly to avoid lumps. Bring the mixture to a simmer, allowing it to thicken for about 10-12 minutes.

4. Add the Seasonings and Mango

  • Season the sauce with Creole seasoning, paprika, and cayenne pepper (if using). Add salt and black pepper to taste. Add the diced mango and let it cook for another 5 minutes, allowing the fruit to meld with the spices.

5. Add the Shrimp

  • Gently add the shrimp to the sauce, ensuring they are submerged. Let the shrimp cook for 5-7 minutes, or until they turn pink and opaque. Be careful not to overcook, as shrimp can turn rubbery if cooked too long.

6. Serve and Garnish

  • Spoon the Shrimp Mango Étouffée over a bed of rice, garnish with fresh parsley and green onions, and enjoy!

Health Benefits of Shrimp Mango Étouffée

This Shrimp Mango Étouffée offers a balanced blend of protein, fiber, and essential nutrients that can support weight loss. Let’s look at some quick stats:

  • Shrimp: Provides high-quality protein that satisfies hunger and supports muscle maintenance with minimal calories. A cup of shrimp has only about 84 calories but 20 grams of protein.
  • Mango: Contains nearly 3 grams of fiber per cup, which aids digestion and keeps you feeling full longer.
  • Creole Spices: Spices like cayenne and paprika may boost metabolism by about 8% for a few hours after eating, adding a subtle calorie-burning benefit.

These nutritional perks make this Étouffée a great option for anyone looking to enjoy flavorful food while staying on track with health goals.

A Dish to Remember

Shrimp Mango Étouffée isn’t just food; it’s an experience. The sweetness of mango, paired with the spicy, bold flavors of a classic Louisiana Étouffée, creates a dish that feels indulgent without being heavy.

Plus, it’s packed with protein, fiber, and metabolism-boosting spices that make it a perfect addition to a weight-conscious meal plan.

Enjoying flavorful food that supports your health goals doesn’t have to be complicated or bland. This Shrimp Mango Étouffée recipe brings bold Louisiana-style flavors right to your kitchen – and might just become your next go-to meal.