Pan-Fried Fish with Okra and Betel Leaves

Why Okra Deserves a Spot on Your Plate Often called “lady’s finger,” okra is more than just a pretty pod—it’s a nutritional powerhouse wrapped in a tender green shell.  Rich in magnesium, folate, fiber, and vitamins C, K1, and A, okra supports everything from heart health to blood sugar balance, and even offers potential anticancer benefits.  Its subtle grassy flavor and unique texture make it a standout in stir-fries, especially when paired with golden, pan-seared fish.

Although technically a fruit, okra is often treated like a vegetable in the kitchen, being beloved in Southern American dishes and tropical cuisines from Africa to South Asia.  What makes okra truly special?  It’s one of the rare veggies that brings a bit of protein to the table—great news for anyone watching their weight, building muscle, or just looking to eat more mindfully. Yes, it can be a little slimy, but in this dish, that silkiness becomes a silky sauce that clings beautifully to every bite of fish.  Low in calories, rich in fiber, and surprisingly protein-packed, okra is the quiet overachiever of the vegetable world.  It doesn’t shout.  It simmers.  And when paired with fish, it sings.

 

Ingredients:

• 2 fish fillets (about 6 oz. each; any firm white fish works well)
• 1 tbsp minced garlic
• 1 cup sliced white onions
• 2 cups okra, trimmed and cut if large (you may use the frozen, presliced okra sold in grocery stores)
• 6 betel leaves, thinly sliced
• Oil for pan-frying
• Chopped green onion and cilantro for garnish

Ingredients For the Sauce:

• 1 tsp fish sauce
• 2 tsp soy sauce
• 1 tsp sugar
• 1 tsp honey
• 1/4 cup water
• 1 tsp chicken bouillon powder (or seasoning powder)

 

Directions:

1.    Preparing the fish:

2.    Cut the fish fillets into 1-inch cubes and set aside.

3.    Making the sauce:

4.    In a small bowl, combine the fish sauce, soy sauce, sugar, honey, water, and chicken powder.  Stir well and set aside.

5.    Pan-frying the fish:

6.    Heat oil in a non-stick pan over medium heat.  Add the fish pieces and fry until golden brown on all sides.  Remove and set aside.

7.    Sautéing aromatics:

8.    In the same pan, add a bit more oil if needed.  Add minced garlic and sliced onions. Stir-fry for 1–2 minutes until fragrant and the onions begin to soften.

9.    Cooking the vegetables:

10.                       Add the okra and sliced betel leaves.  Stir briefly, then pour in the prepared sauce.  Bring to a boil.

11.                       Combining and Finishing:

12.                       Return the fried fish to the pan.  Gently toss to coat with the sauce, then let it simmer for another 2–3 minutes, until the fish has absorbed the flavors and the okra is tender.

13.                       Garnishing and Serving:

14.                       Sprinkle with chopped green onion and cilantro.  Serve hot with steamed rice.