Louisiana Seafood Gumbo

2 tablespoons olive oil
2 tablespoons flour
1/2 cup white wine
1 pound orange roughy (or other white fish), cubed
2 cups fresh (cleaned) or frozen shrimp (thawed if frozen)
1 large carrot, sliced
1 large stalk celery, sliced
1/2 bell pepper, seeded and chopped
1 (8 ounce) can no salt added tomato sauce
4 large cloves garlic, finely chopped
1/2 teaspoon cayenne pepper
1/2 teaspoon thyme
2 bay leaves
1 slice lemon (seeds removed)
3 cups cooked rice

Heat oil over medium heat in a large skillet or soup pot. Add flour and stir constantly until lightly browned. Add wine and heat and cook until smooth. Stir in remaining ingredients except rice and heat to boiling. Reduce heat to medium, cover and simmer for 20 minutes or until vegetables are tender and fish is opaque. Spoon over rice and serve.

Makes 6 Servings
Serving Size: 12 ounces

Nutrients per serving: 
Calories:  345 
Total fat:  7 grams (19% of calories) 
Saturated fat:  1 gram 
Cholesterol:  130 mg 
Sodium:  184 mg 
Carbohydrate:  36 grams (44% of calories) 
Protein:  30 grams (37% of calories) 
Dietary fiber: 2 grams