Fish and okra soup
Angela Tella RD, Public Relations Officer, British Dietetic Association Multicultural Nutrition Group
This warming and filling soup is a traditional dish from West Africa. It combines pureed okra with smoked mackerel to give you depth of flavour and an unusual sticky texture.
Fat
Saturated Fat
Sugar
Salt
We do not recommend this recipe as a healthy choice, but it is a healthier version of traditional West African okra soup.
Serves: 6
Ingredients
350 g lady fingers, (okra)
1 small onion
2 tbsp palm oil
2 tbsp tomato puree
400 mL water
1 vegetable stock cube
½ tsp salt
3 large smoked mackerel fillets, 200 g each
Red chilli powder, to taste
Source
This recipe had been sourced from A private contributor
Healthy Hints
This dish has three red lights, but it might surprise you to know that the recipe is far healthier than a traditional fish and okra soup. Although it does contain unhealthy saturated fat from palm oil, the amount used is much lower than a classic okra soup where you usually see oily red patches floating at the surface. You can cut down on the salt by using regular mackerel and a reduced salt stock cube.
Cooking Guide
1. Wash the okra and remove stalks.
2. Chop the okra and onion roughly, and puree together with 150 millilitres of water in a blender or food processor. Set aside.
3. Gently heat palm oil in a medium-sized saucepan over a medium heat. Add the tomato puree and mix for about one minute.
4. Add the pureed okra and onion mix stirring for about 5 minutes.
5. Dissolve the stock cube in the remaining water (250 mL) and add to the saucepan. Season with chilli powder and salt.
6. Finally, add fish fillets. Cover and simmer over a low heat until the okra is cooked and the fish is warmed through.
Food facts per serving
Why not compare this recipe with all our other dishes in the Nutrient Table
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