Experience an authentic taste of New Orleans with this classic Creole dish of seafood and okra.


  • ½ kg okra, chopped

  • 2 tbls olive oil

  • 2 tbls spelt flour

  • 2 tbls olive oil

  • ¼ cup olive oil

  • 1 onion, finely diced

  • ½ cup celery, finely diced

  • ½ cup green capsicum, diced

  • 1 cup prawn meat

  • 1 tbls garlic, crushed

  • 1 can chopped tomatoes

  • ½ cup parsley. chopped

  • 2 bay leaves

  • ½ cup spring onions, finely chopped

  • ½ kg green prawns, shelled and de-veined

  • ½ kg crab meat (optional)

  • 2 litres fish stock

  • sea salt

  • cracked pepper

  • tobasco or cayenne pepper to taste


  • 1.

    Firstly sauté your okra in a couple of tbls of olive oil until the strings that keep the okra connected disappear. This will take about 15 minutes.

  • 2.

    Meanwhile, make your white sauce by gently melting the butter then whisking in the flour. Keep whisking for about 10 minutes until the sauce turns a golden colour. Set aside.

  • 3.

    In a heavy based soup or casserole dish, saute your onion, celery and green capsicum (southern trinity) in the olive oil until translucent, about 5 minutes. Now add the prawn meat and garlic and cook slowly for another couple of minutes. Add the tomatoes, parsley, bay leaves, spring onion, okra, prawns (crab if using) and stock. Simmer for another minute then stir in the white sauce (roux) and. Simmer gently, stirring frequently so it doesn’t stick. Season with salt and pepper, then serve with brown rice or crusty spelt sourdough. Garnish with lots of roughly chopped parsley. Tabasco on the table.

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