SEA FOOD OKRO (okra)

Holla from my mama’s Kitchen…..

My mama does know good food I must say.. yep! mama knows

Today i bring to your kitchen an Okro recipe….. Sea food Okro precisely….

Okra pods also known as” lady’s fingers” are one of the widely used vegetables in tropical countries. Chopped grated, or sliced, they can be stewed or fried. They can also be mixed with other vegetables, rice, or meat.

In the Caribbean islands, okra is cooked and enjoyed in soup, often with fish.

For those that know how to prepare this dish , join the conversation and for those that don’t; welcome to the conversation and this recipe is just for you…..

First, let ‘s start off with the Nutritional Facts of eating Okro.

Health Benefits of Eating OKRO(OKRA)

  • It contains potassium, vitamin B, vitamin C, folic acid, and calcium.
  • It’s low in calories and has a high dietary fiber content.
  • The high amount of folate contained in the okra is beneficial for the foetus during pregnancy. Folate is an essential nutrient which improves the development of the foetus’ brain.
  • It contains vitamin K, which is important for bone health and plays a major role in blood clotting.
  • It can help stabilize blood sugar levels by slowing its absorption from the intestines.

 

How could we not love us some Okro… Okay lets get to this recipe Already…

 

 

WHAT YOU WILL BE NEEDING (INGREDIENTS)

  1. ½ cup palm oilpalm oil
  2. 1 Tablespoon Tomato pastetomatoe paste
  3. 2 Tablespoon  ground Crayfishground cray fish
  4. 2 ½cups freshly chopped okrochopped okro
  5. Seasoning Cubesseasoning cube
  6. 2-3 Cups  of Seafood of choice (shrimps/ prawns, crab,fish)sea food
  7. 1 dry fishsmoked fish
  8. 1 bunch of spinach, kale or ugu leaveschopped spinach
  9. 1 bell pepperbell pepper
  10. 3-4 Habanero peppers ( ata-rodo)habanero pepper
  11. 1 tbsp dry pepper or chili flakes(optional)chilli flakes
  12. 1/2 Onion bulb (optional)onion bulb
  13. 2-3 cups of Waterwater
  14. Salt to tastesalt

 

 

 

METHODS &PREPARATION.

 

STEP 1:

chop the okro and set aside.

STEP 2:

Clean and Season your desired sea food ( crabs, fish,shrimp,calamari, prawn) with salt and the dry or black pepper and then set aside.Steam on very low heat and Gently remove the seafood from the stock and set aside. ( preserve the stock for the next step)

STEP 3:

In a blender, roughly blend the bell peppers along with the hot peppers and set side.

STEP 4:

Place a pot on medium heat and add in the palm oil.  Leave for 2-3 minutes.Heat the oil don’t necessarily bleach the oil.

STEP 5:

Now add the pepper mix and a teaspoon of  tomato paste into the oil. Stir. Add the crayfish powder and 2 cups of water. Simmer for  about 15minutes.Then Add  your preferred seasoning  and salt into the boiling mixture. Stir, taste and adjust your seasoning.

STEP 6:

Now Pour just enough  of the stock  from STEP 2 into the pepper mix  and stir. Bring to a boil and cook for about 3-5 minutes.

Then add the chopped okro and dry fish, then reduce the heat.  Do not over cook the okro. cook for only a few minutes so the okro does not loose it’s color and crunch.

Add  in the parboiled seafood  and  your preferred  green leaves  then Stir  and Season to taste and set aside. Simmer uncovered for another 3 minutes.The steam in the soup will cook the vegetables .

And that’s it… we are all ready to enjoy our meal. this could be served as a soup by it self or enjoyed with swallow ( pounded yam, eba, amala or any other accompaniment) or  with oats  (see the oat meal recipe here)

 

Go on and try it out  Food Lovers and remember to share ….

 

 

TIPS:

  •  This is  an easy  dish to make but you have to get each component of the dish right before putting it all together. Make sure your seafood is well seasoned so it  tastes great when it all comes together .
  • Try to boil or steam your fish on low heat as boiling fish on high heat hardens the flesh and you loose its nutrients.
  • Do NOT put a lid on once the okro has been put  in the pot to cook.

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