Blistered Okra & Tomato Reduction Recipe

If you’re from the South, you may have grown up eating okra – fried, in a gumbo, stewed with tomatoes. The okra plant thrives in warmer climates – in fact, it is among the crops most resistant to heat and drought on the planet!

Okra, which is actually a fruit, is low in fat and high in vitamin C and antioxidants. It offers a slew of health benefits, including reducing stress and fatigue and helping fight diseases such as diabetes.

So, don’t dismiss okra just because of its characteristic sliminess. The glutinous substance, known as mucilage, that is produced when okra seed pods are cooked is a good source of fiber and can be used to purify water! But if you still don’t like that viscous quality, cooking okra with an acidic food, such as tomatoes, can help make it less slimy.

The following healthy okra recipe – submitted by a local restaurant – is sure to make you smile this summer.

1885 Grill’s Blistered Okra and Tomato Reduction

Recipe by Miguel Morales
0.0 from 0 votes



    This healthy okra and tomato reduction is best served with basmati rice and skin-on Scottish salmon and is the perfect dish for summer!


    • For the blistered okra and tomato reduction:
    • 1 Tbsp.

      olive oil

    • 15 pieces

      fresh okra, cut lengthwise and blanched

    • ¼

      medium onion, julienned

    • 1

      medium bulb fresh garlic, chopped

    • 3

      Roma tomatoes, deseeded and julienned

    • 1

      red bell pepper, deseeded and julienned

    • 2

      small orange habanero peppers, deseeded and julienned finely

    • Salt and pepper, to taste

    • 2 Tbsp.

      white wine

    • For serving:
    • Basmati rice, steamed and seasoned with a pinch of salt

    • Scottish salmon, brushed with extra-virgin olive oil and seasoned with salt and pepper, grilled until skin is crisp

    • Zest of ¼ lemon

    • Cilantro, roughly chopped


    • To create reduction:
    • Put a sauté pan on medium heat. Add 1 Tbsp. olive oil. 

    • Once heated, add okra and cook until blistered with a bit of char.

    • Add onion and garlic; caramelize them. Add tomato, red pepper, and habanero. Cook until all vegetables soften. 

    • Season with salt and pepper to taste.

    • Deglaze with 2 Tbsp. white wine.

    • To plate:
    • Place a single serving of basmati rice in the center of the plate. Top with a large portion of blistered okra and tomato reduction and serve with skin-on Scottish salmon. Dress with lemon zest and cilantro.  

      Did You Know?

      Okra seeds can be roasted and ground to be used as a caffeine-free replacement for coffee.

      Salmon and Okra recipe form 1885

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