Oil-Free Okra Sauce

Ingredients

• 700 g Okra (cut in half)
• 300 g Shelled shrimp (fresh or frozen)
• 200 g Crab meat (in pieces)
• 3 pcs Yellow onions (medium, peeled and sliced)
• 30 g Fresh ginger (peeled and grated)
• 1 pcs Fresh red chili (small, seeded)
• 2 tiges Green onions (chopped)
• 100 g Baby spinach (washed)
• 1 c. à soupe Salt (table)
• 1 c. à café Fish seasoning (e.g., Maggi) (fish sauce)
• 1 c. à soupe Powdered shrimp broth (dehydrated)
• 1 c. à soupe Dried shrimp (chopped)
• 1 c. à soupe Shrimp powder (to boost flavor)
• 200 g Mackerel fillet (or white fish) (cut into pieces)
• 2 L Water (filtered)

Instructions

1. Prepare the vegetables

   Slice the three yellow onions, mince the ginger, chili and green onions. Wash the baby spinach.

   Time: PT10M

2. Blend the okra

   Place the 700 g of okra cut in half into the blender, add 2 cups of water and blend on “pulp” mode until a coarse purée forms.

   Time: PT5M

3. Blend the other vegetables

   Put the onions, ginger, chili, green onions and 1 L of water in the blender, blend until a smooth liquid forms.

   Time: PT5M

4. Make the seafood broth

   In the large pot, add the shrimp and crab meat. Pour in the blended vegetable mixture, add the salt, fish seasoning, powdered shrimp broth and dried shrimp. Bring to a boil, reduce heat and simmer for 22 minutes, covered.

   Time: PT22M

   Temperature: 100°C

5. Add the okra

   Stir the okra purée into the broth, mix gently, partially cover (leave a small opening) and simmer over low heat for 18 minutes.

   Time: PT18M

   Temperature: 90°C

6. Add the spinach

   Stir in the 100 g baby spinach, mix, partially cover again and cook for 10 minutes.

   Time: PT10M

   Temperature: 90°C

7. Boost flavor with shrimp powder

   Sprinkle 1 tbsp of shrimp powder, stir gently and simmer for an additional 10 minutes.

   Time: PT10M

   Temperature: 90°C

8. Add the fish

   Add the mackerel pieces (or other white fish) to the sauce, stir gently to avoid breaking them, then cook for 10 minutes over low heat.

   Time: PT10M

   Temperature: 90°C

9. Finishing and serving

   Adjust seasoning if needed, remove from heat and serve hot with rice, fufu or cassava.

   Time: PT2M

Nutrition Facts

Calories

180

Protein

15 g

Carbohydrates

12 g

Fat

2 g

Fiber

4 g

Ingredient Substitutions

• Instead of Okra: zucchini
• Instead of Shelled shrimp: frozen shrimp
• Instead of Crab meat: crab legs
• Instead of Yellow onions: shallots
• Instead of Fresh ginger: ground ginger
• Instead of Fresh red chili: ground chili
• Instead of Green onions: chives
• Instead of Baby spinach: fresh spinach
• Instead of Salt: sea salt
• Instead of Fish seasoning (e.g., Maggi): light soy sauce
• Instead of Powdered shrimp broth: chicken broth
• Instead of Dried shrimp: dried anchovies
• Instead of Shrimp powder: seafood powder
• Instead of Mackerel fillet (or white fish): haddock fillet
• Instead of Water: vegetable broth

Equipment Needed

• Blender
• Large pot (5 L)
• Chef's knife
• Cutting board
• Measuring spoons
• Ladle
• Mixing bowl (optional)
• Wooden spatula (optional)

Critical Steps — Do Not Skip

• Blend the okra without turning it into a smooth purée
• Add the okra to the broth without cooking it first
• Incorporate the spinach at the end to keep its color
• Cook the fish just long enough to stay tender

Chef Tips from the Video

• Choose very fresh okra to prevent it becoming slimy.
• Use a powerful blender to achieve an okra purée without chunks.
• Pat the shrimp and crab lightly with paper towels before adding to reduce excess moisture.

Troubleshooting

Storage

Refrigerator: Store in an airtight container 3 to 4 days.

Freezer: Can be frozen up to 2 months; thaw in the refrigerator before reheating.

Room temperature: Do not leave at room temperature for more than 2 hours.

Make-Ahead Tips

• Prepare the seafood broth the day before and refrigerate; reheat before adding the okra.
• The sauce freezes very well; portion before freezing.