AI-generated photo.
Cajun & Creole · Iconic, Louisiana · United States
Crawfish etouffee
Also called étouffée
Crawfish etouffee (étouffée), a Louisiana plate from the United States.
Pai editors’ mark 5 / 5
Plan, list, and collections
Crawfish etouffee is cooked in Louisiana as its own plate, not as a copy of a restaurant menu. Cook onion, celery, and pepper in butter, then smother the shrimp in that sauce. Crawfish is the usual shellfish. Shrimp, cooked through, is what this pantry weighs. Amounts are for 4 from foods this library can count.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
71
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 22%
- Carbs 55%
- Fat 24%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Suits · Weight loss
Calories stay contained and protein is high enough to feel like a meal.
Watch · High protein
Protein is about 20.3 g, under the 25 g mark.
Watch · Low sodium
About 760 mg of sodium, above the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Watch · Dairy-free
A milk ingredient is in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
The heat is more than a gentle bowl wants.
Watch · Kid-friendly
The heat is above a mild mark.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Dry jasmine rice201 kcal
- Unsalted butter72 kcal
- Shrimp, peeled68 kcal
- Yellow onion11 kcal
- Low-sodium chicken broth10 kcal
- Red bell pepper8 kcal
Glycemic load
Estimated glycemic load for this count: 37.2. The bands come from the ingredient table.
Portion
One serving, as written, is about 379 kcal.
Allergens. Milk, Shellfish
Make it healthier
Use half the butter
Half the butter grams stay out of the plate. The new figure subtracts those grams on the ingredient table.
About 343 kcal after the change.
Use half the salt
Salt adds no calories in this table, so the calorie figure stays put while sodium falls.
About 379 kcal after the change.
Use half the kosher salt and finish with citrus or vinegar.
The same plate with less sodium. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve three-quarters of the plate.
The seasoning stays. The calories fall with the portion. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 379 kcal | 19% |
| Protein | 20.3 g | 41% |
| Carbohydrate | 51.5 g | 19% |
| Fiber | 2.5 g | 9% |
| Total sugars | 3.4 g | 7% |
| Fat | 9.9 g | 13% |
| Saturated fat | 5.4 g | 27% |
| Cholesterol | 144 mg | 48% |
| Sodium | 760 mg | 33% |
| Potassium | 463 mg | 10% |
| Calcium | 97 mg | 7% |
| Iron | 3.4 mg | 19% |
| Magnesium | 47 mg | 11% |
| Zinc | 1.7 mg | 15% |
| Vitamin A | 142 mcg | 16% |
| Vitamin C | 42.4 mg | 47% |
| Vitamin D · estimate | 1.8 mcg | 9% |
| Vitamin E · estimate | 1.1 mg | 7% |
| Vitamin K · estimate | 12 mcg | 10% |
| Thiamin (B1) | 0.4 mg | 29% |
| Riboflavin (B2) | 0.1 mg | 8% |
| Niacin (B3) · estimate | 8.1 mg | 51% |
| Vitamin B6 · estimate | 0.6 mg | 34% |
| Folate · estimate | 156 mcg | 39% |
| Vitamin B12 | 1 mcg | 41% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Sodium is on the higher side. The swaps below pull it down.
- Much of the energy comes from a fast starch such as white rice, white flour, or sugar.
- Shellfish should be fully cooked. This is an allergen for many people.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Heavy pot
- Scale
- Wooden spoon
- Ladle
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Shrimp, peeled20 shrimp360 g
Unsalted butter3 tbsp40 g
Celery2 stalks70 g
Red bell pepper1 pepper120 g
Yellow onion1 onion110 g
Cayenne1 tsp3 g
Tomato paste1 tbsp20 g
Dry jasmine rice1.1 cups220 g
Low-sodium chicken broth1 cup250 ml
Kosher salt0.5 tsp3 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use half the kosher salt and finish with citrus or vinegar.. The same plate with less sodium.
- Serve three-quarters of the plate.. The seasoning stays. The calories fall with the portion.
Method
AI-generated photo.
1Set out a scale and the equipment for Crawfish etouffee. Heat to a quiet simmer, about 195°F / 90°C and give it 5 minutes so the surface is actually hot. Weigh shrimp, peeled, unsalted butter, celery, red bell pepper, yellow onion, cayenne, tomato paste, dry jasmine rice, low-sodium chicken broth, kosher salt. Crawfish etouffee is cooked in Louisiana as its own plate, not as a copy of a restaurant menu. Cook onion, celery, and pepper in butter, then smother the shrimp in that sauce. Crawfish is the usual shellfish. Shrimp, cooked through, is what this pantry weighs. Amounts are for 4 from foods this library can count.
Heat 5 min
AI-generated photo.
2Crawfish etouffee is cooked in united states. Also called étouffée. Leave the lid ajar so the surface reduces instead of boiling over.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Crawfish etouffee, until the edges take a little color. Keep the heat at a murmur. A hard boil beats tender food into strings.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Crawfish etouffee at a quiet simmer, about 195°F / 90°C. Start checking at 50 minutes. Crawfish etouffee is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
Simmer 50 min
- 🇺🇸 United StatesNorth Americaicon-united-states-crawfish-etouffee-step-4
Crawfish etouffee, step 5
Step 5 · Crawfish etouffee
5Check the center of Crawfish etouffee, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇺🇸 United StatesNorth Americaicon-united-states-crawfish-etouffee-step-5
Crawfish etouffee, step 6
Step 6 · Rest 5 min
6Rest Crawfish etouffee for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in united states, with the sauce or garnish that belongs to it. Film Crawfish etouffee in this shot order and no other: oil or butter just starting to shimmer; a knife sliding into the potato or vegetable; the oven dial and a hot rack; a grill grate just before the food lands. Slate words for the editor: jute, birch, quartz, griddle, zester, simmer, luster, drift, sable, iron.
Rest 5 min
How you know it is done
Crawfish etouffee is done when the thickest piece yields to a fork and the liquid is quiet, not at a hard boil.
If it goes wrong
- Crawfish etouffee looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Crawfish etouffee turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Crawfish etouffee, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Crawfish etouffee is one of the plates people ask for by name from Louisiana.
- Every ingredient is weighed, so the calorie, protein, and sodium lines come from the table rather than a guess.
Notes
Pregnancy. Cook meat, poultry, eggs, and seafood through. Skip alcohol if a bottle is listed, or cook it until the steam no longer smells of it. There is no raw-fish step.
From the kitchen. Cook onion, celery, and pepper in butter, then smother the shrimp in that sauce. Crawfish is the usual shellfish. Shrimp, cooked through, is what this pantry weighs.
Allergens in the required list: Milk, Shellfish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.