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 (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

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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.

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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