My Uptown neighborhood is back in business for parades, and we are sure to be welcoming guests but not with king cake, fried chicken, and roux-based this or that. Throw a rock at me but I am planning a healthy Mardi Gras. Andrew and I cleaned up our acts at the turn for the new year and hit a Keto plan. Honestly, we were both so tired of it all by the time Jan. 2 rolled around it came as a relief to consider subsisting entirely on chicken bone broth. Both of us feel so good we intend to stick with the plan indefinitely.

Last week, I was tinkering in the kitchen and wanted to concoct something light and bright with ingredients that register as special. I was also feeling lazy and did not feel like chopping aromatics, roasting vegetables, not building a stock from scratch so I took shortcuts.

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Per usual I made too much so I shared with my neighbors. The response was very enthusiastic. I will be tolling this fast, easy, Keto-friendly, healthy-ish winner out for the MG visitors.

No Roux Gulf Seafood Stew

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In the interest of haste, I cut every corner here. I used store-bought seafood stock, pre-chopped trinity, canned fire-roasted tomatoes, frozen okra, and frozen shrimp. The result is light, easy, satisfying, and delicious. The flavors here are delicate, so I went very light on garlic and forwent hot sauce.


  • 2 quarts 2 seafood stock

  • 1 quart 1 pre-chopped trinity

  • 2 2 stalks diced celery (optional, I just like celery)

  • 1 can 1 fire-roasted tomatoes with garlic (do not drain)

  • 1 can 1 plain fire-roasted tomatoes (do not drain)

  • 1 1 12-ounce package frozen cut okra, do not defrost

  • 1 pound 1 peeled and deveined (16-20 or 21-25) Gulf shrimp (buy them already peeled and deveined)

  • 1 pound 1 Gulf fish, such as drum, cut into-1/2-inch pieces

  • 8 ounces 8 Gulf claw crabmeat, picked over to remove cartilage

  • 1 pound 1 smoked sausage, peeled (if casing is thick), and cut into ½-inch half

  • moons

  • 1 1/2 teaspoons 1 1/2 ground dried thyme

  • 2 2 bay leaves

  • 2 tablespoons 2 coconut oil, if you are trying to force MCTs into your diet, like I am,

  • otherwise, optional

  • Creole seasoning to taste


  • Set a large Dutch oven, preferably cast iron, over medium heat. Add the seafood stock, trinity, celery, tomatoes, okra, andouille, thyme, and bay leaves.
  • Bring to a boil, reduce heat to medium-low, and cook until the celery is crisp-tender, and the fat begins to render out of the andouille, about 20-30 minutes.
  • Add the seafood and the coconut oil (if using) and cook until the fish flakes easily with a fork and the shrimp are fully pink, 5-10 minutes.
  • Remove and discard the bay leaves.
  • Taste and add Creole seasoning to taste.
  • Serve hot. Will keep, frozen for 1 month.


  • 1. My brother-in-law is a hunter so I am fortunate to have venison sausage always at the ready in my freezer, so that’s what I used. Andouille would be an excellent choice. Turkey sausage if you want to go lighter or just ditch the sausage altogether if you want the healthiest option.
  • 2. The coconut oil imparts a barely perceptible flavor.
  • 3. If you are looking for a cioppino vibe top each portion of the soup with shredded, aged Parmesan Reggiano.
  • 4. If you crave a bouillabaisse-like creation, add a touch of rouille to each serving.



            Easy as can be! Let me know what you think of this one.