ESSENTIAL RECIPES- SEAFOOD
OKRA FRIED RICE WITH GARLIC FISH
Clara Kapelembe Bwali @ blackgarliczambia
Okra in fried rice? Yes, please. Texture. Flavour. Heart.
Served with crispy pan-fried fish, this dish suits a muchneeded long weekend. Familiar vegetables and warm spices come together with People’ s Pride Mongu rice, allowing the okra to stand out without dominating the plate. Paired with simply seasoned fish, the result feels balanced, comforting, and‘ oh-so’ satisfying.
INGREDIENTS
For the okra fried rice:
• 2 tablespoons cooking oil
• 1 small red onion, chopped
• 1 cup carrots, chopped
• 1 cup green beans, chopped
• 1½ cups okra, chopped
• ½ teaspoon black pepper
• ¼ teaspoon cinnamon
• 1 teaspoon BBQ spice
• 1 teaspoon ginger- garlic powder
• 2 cups cooked People’ s Pride Mongu rice
• salt, to taste
For the garlic lemon pan-fried fish:
• 2 cloves garlic, crushed
• juice of 1 lemon
• salt, to taste
• black pepper, to taste
• whole fish or fish fillets( cleaned & patted dry)
• cooking oil, for pan frying
METHOD
1. Heat the oil in a pan over medium heat. Add the red onion and sauté until soft and fragrant.
2. Add the carrots and green beans, then cook for 3 – 4 minutes, stirring occasionally.
3. Add the okra and cook briefly until just tender, taking care not to over-stir.
4. Season with black pepper, cinnamon, BBQ spice, gingergarlic powder, and salt. Mix well.
5. Gently add the cooked Mongu rice and fold in until evenly combined.
6. Fry for another 2 – 3 minutes until heated through and lightly toasted. Then remove from the heat.
7. In a bowl, combine the garlic, lemon juice, salt, and black pepper.
8. Rub the marinade evenly over the fish and leave it to rest for 10 – 15 minutes.
9. Heat oil in a pan over medium heat.
10. Pan-fry the fish until golden and crispy on the outside and cooked through, turning carefully to avoid breaking it.
11. Remove from the pan and rest briefly before serving.
12. Serve the okra fried rice hot, with the garlic-lemon panfried fish on the side.
34 | Autumn 2026 • essentialflavours. co. za