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Okra and Fish Soup. Nazma Lakhani
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.
Ingredients
Ingredients
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350 g okra (lady finger), (okra)
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1 small onion
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2 tbsp palm oil
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2 tbsp tomato puree
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400 ml water
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1 vegetable stock cube
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½ tsp salt
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3 large smoked mackerel fillets, 200 g each
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Red chilli powder, to taste
What does this chart mean?
- Calories402kcal
- Protein21.3g
- Fat33.3g
- Saturated fat7.3g
- Carbohydrate4.0g
- Sugars (Total)3.0g
- Fibre2.7g
- Salt2.7g
Directions
1. Wash the okra and remove stalks.
2. Chop the okra and onion roughly, and puree together with 150ml 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 (250ml) 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.
