Sautéed Shrimp Étouffée with Tomato and Bell Pepper

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A Whole30-friendly shrimp étouffée that features tender shrimp cooked in a vibrant tomato and bell pepper sauce with aromatic spices. This cajun-inspired whole30 (whole30, gluten free) ready in about 30 minutes pairs extra virgin olive oil, finely diced medium yellow onion, diced green bell pepper for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 220 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 20 min Serves 4 Cajun cuisine 220 cal/serving
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Ingredients

Instructions

  1. Step 1: Heat 2 tbsp extra virgin olive oil in a large skillet over medium heat until shimmering, about 1-2 minutes.
  2. Step 2: Add 1 finely diced medium yellow onion, 1 diced green bell pepper, and 2 diced celery stalks to the skillet. Sauté over medium heat for 5-6 minutes until softened and translucent.
  3. Step 3: Stir in 3 minced garlic cloves, 14 oz diced canned tomatoes, 1 tsp sea salt, 1/2 tsp black pepper, 1 tsp smoked paprika, 1/4 tsp cayenne pepper, and 1/2 tsp dried thyme. Simmer for 8 minutes until the sauce thickens and the flavors meld.
  4. Step 4: Increase heat to medium-high and arrange 1 lb medium-large shrimp peeled and deveined in a single layer over the sauce. Sprinkle with remaining 1/2 tsp sea salt and 1/4 tsp black pepper. Cook for 3-4 minutes until shrimp turn pink and opaque, flipping halfway through.
  5. Step 5: Remove from heat, stir in 1 tbsp fresh lemon juice and 2 tbsp chopped fresh parsley for brightness, and serve immediately.

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Frequently asked questions

How long does Sautéed Shrimp Étouffée with Tomato and Bell Pepper take to make?

Total time is about 30 minutes (10 min prep + 20 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Sautéed Shrimp Étouffée with Tomato and Bell Pepper?

Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep extra virgin olive oil from drying out.

Can I substitute ingredients in Sautéed Shrimp Étouffée with Tomato and Bell Pepper?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Sautéed Shrimp Étouffée with Tomato and Bell Pepper for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Sautéed Shrimp Étouffée with Tomato and Bell Pepper whole30?

Yes — this recipe is tagged whole30, gluten free, dairy free based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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