Go Back
Oilless Seafood Okro

Oilless Seafood Okro

This oilless seafood okro is a light, nutrient-packed Nigerian soup made without palm oil, perfect for anyone watching calories but still craving flavor. I process the okra in three stages; smooth, rough, and ringed, for the best balance of soupiness, body, and crunch. Packed with protein-rich seafood, vitamins, fiber, and healthy fats, this is a fitfam-friendly dish that’s hearty, wholesome, and satisfying.
Print Recipe Pin Recipe
Prep Time 30 minutes
Cook Time 20 minutes
Servings: 5
Course: Main Course, Soup
Cuisine: Nigerian, West African, Yoruba
Calories: 347
Ingredients Method Notes

Ingredients
  

  • 1 serving oil-free soup base
  • 10 blue crabs cleaned
  • 12 oz seafood mix
  • 4 oz shrimp
  • 90 g smoked mackerel boneless
  • 2 fillets panla stockfish
  • 6 g ground crayfish
  • 2.7 lbs okra
  • 10 basil leaves chopped
  • Seasoning to taste

Method
 

  1. In a saucepan, add some water to the soup base, season to taste, then add crabs, seafood mix, and shrimp. Cook on medium heat.
    Seafood Okra
  2. While that cooks, divide okra into three portions: 40% blended smooth, 40% rough blend, 20% sliced into rings (This is my preferred method for texture, but you can process yours however you like.)
  3. Remove the seafood from the boiling broth and set aside.
  4. Add smoked mackerel and panla to the broth, then stir in the finely blended okra. Let it come to a simmer.
    Seafood Okra
  5. Add the roughly blended okra and simmer lightly.
    Seafood Okra
  6. Return the reserved seafood to the pot, then add okra rings, crayfish, and basil. Mix and let it simmer again.
    Seafood Okra
  7. Adjust seasoning, then turn off the heat and move away from the burner to prevent overcooking.
    Seafood Okra
  8. Serve hot with your favorite swallow (eba, amala, fufu, etc) or enjoy it on its own

Notes

  • My calorie count came to ~347 per serving, but yours may vary depending on the type of seafood and portion size.
  • Seafood is a great source of lean protein, omega-3 fatty acids, and minerals like zinc and selenium.
  • Okra itself is high in fiber, vitamin C, and antioxidants, making this dish both gut-friendly and nutrient-dense.