• 1/3 cup vegetable oil
• 5 ounces okra, cut into 1/2 inch slices
• 1/4 cup all purpose flour
• 3/4 red bell pepper, seeded and cut into 1/2 inch dice
• 3/4 green bell pepper, seeded and cut into 1/2 inch dice
• 3/4 onion, finely diced
• 1-1/4 celery ribs, finely diced
• 2 cloves garlic, crushed
• 1-1/4 tomatoes, peeled, seeded and diced
• 3-1/3 cups fish stock or clam juice
• 1-1/4 bay leaves
• 1 Tbs. plus 1 tsp. Cajun seasoning
• 7 ounces andouille sausage, cut into 5 inch slices
• 11 ounces large shrimp, peeled
• 11 ounces lump crabmeat
• 2 Tbs. parsley, minced
• 1/8 tsp. hot red pepper sauce, or to taste

Heat 1 Tbs. plus 1 tsp. oil in a heavy soup pot over medium heat. Stir in okra and reduce heat to low. Cook gently about 25 minutes, until okra is very soft. Remove okra from pan and set aside. To make the roux, wipe out pan with a paper towel. Add remaining oil and set over medium high heat. When oil is very hot, gradually add flour, whisking constantly as it is added. Switch to a wooden spoon and cook 3-5 minutes, stirring constantly, until the roux takes on a rich, medium dark brown color. (Watch carefully so the roux doesn't burn.)

Carefully stir in bell peppers, onion and celery. Reduce heat to medium low and cook 5 minutes, stirring occasionally, until vegetables begin to soften. Add garlic and stir 30 seconds. Add okra, tomatoes, fish stock, bay leaves, Cajun seasoning and salt and pepper to taste. Bring to a boil. Reduce heat to low and simmer gently 30 minutes. Add sausage, shrimp and crabmeat. Cook 3-5 minutes, just until shrimp are pink and curled. Remove and discard bay leaves. Stir in parsley. Season with hot sauce to taste.

Per serving: calories 589, fat 35.5g, 55% calories from fat, cholesterol 221mg, protein 46.0g, carbohydrates 20.3g, fiber 3.3g, sugar 6.5g, sodium 2063mg, diet points 14.6.

Dietary Exchanges: Milk: 0.0, Vegetable: 1.9, Fruit: 0.0, Bread: 0.4, Lean meat: 0.9, Fat: 5.8, Sugar: 0.0, Very lean meat protein: 5.7

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The recommended wines are: Gewürztraminer, Cabernet Sauvignon, or Riesling.