Courtesy of Nature's Food Patch http://www.naturesfoodpatch.com

Southern Gumbo Diet Type: Low Fat Cooking Time: 30 minutes - one hour Ingredients:   1 tablespoon olive oil   2 large tomatoes, chopped   1 green bell pepper, chopped   2 bay leaves   1/4 teaspoon black pepper   1 teaspoon file powder   1/2 pound white fish, cut into 1   3 cups water   1 large onion, chopped   1/2 pound Okra, sliced (fresh or frozen)   1/2 teaspoon celery seed   1/4 teaspoon salt   1/4 teaspoon Cayenne   1/2 pound shrimp, peeled   Directions: Heat oil in a large soup pot. Saute onion until transparent, about 5 minutes. Add remaining ingredients, except file powder and seafood, and bring to a boil. Reduce heat and simmer at least 30 minutes, until slightly thickened. Add seafood and file powder and simmer 5 minutes or until seafood is cooked throughout. Servings: 6 Author: Polly Pitchford, Full Spectrum Health™

Nutrition Facts Serving Size: 1 Servings per Recipe: 6 Amount Per Serving  Calories 143 Calories from Fat 47  % Daily Value* Total Fat 5g 8%   Saturated Fat 1g 4%   Mono Fat 2g   Cholesterol 90mg 30% Sodium 206mg 9% Total Carbs 9g 3%   Dietary Fiber 2g 10% Protein 16g   Iron 14% Calcium 7% Vitamin C 41% Vitamin E 6% Vitamin A 8% Vitamin B-12 15% Vitamin B-6 15% Pantothenic acid 7% Niacin 14% Riboflavin 6% Thiamin 13% Folate 20% Selenium 35% Manganese 25% Copper 10% Zinc 9% Potassium 13% Phosphorus 19% Magnesium 13% * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.