Okra is a great ingredient to introduce to a healthy cooking routine. Check out some quick dinner recipes, and okra facts, from ONIE to get started!

1. Enjoy okra in many ways: baked, sautéed,
roasted, stewed, grilled or diced!
July - October
Look for small to medium, brightly colored, firm
pods.
OKRA
Store fresh okra in a plastic bag in the fridge up
to 3 days. Okra can also be stored frozen in an
airtight container up to 8 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips
Enjoy okra in many ways: baked, sautéed,
roasted, stewed, grilled or diced!
July - October
Look for small to medium, brightly colored, firm
pods.
OKRA
Store fresh okra in a plastic bag in the fridge up
to 3 days. Okra can also be stored frozen in an
airtight container up to 8 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips

2. Recipe: Louisiana Catfish
1. Preheat oven to 450°F.
2. In a large bowl mix okra, corn, onion, 1
Tbsp oil 1 tsp creole seasoning. Lightly
coat a large glass baking dish with cooking
spray. Spread vegetables evenly in dish
roast 20-25 minutes, or until tender lightly
browned, stirring twice.
3. Meanwhile, sprinkle remaining creole
seasoning on both sides of fish.
4. In a large skillet, heat remaining oil over
medium. Add fish cook 4 minutes per side
or until fish flakes with a fork.
5. Serve fish over roasted vegetables.
• 2 cups chopped okra
• 1 3/4 cups frozen corn
• 1 medium onion, diced
• 2 Tbsp olive oil, divided
• 2 tsp creole seasoning,
divided
• Non-stick cooking spray
• 4 (4 oz) catfish fillets
Ingredients:
Preparation:
4Servings:
Est. Time: 35 min
Nutrition Facts
Serving size: 1 fillet (320g)
Servings Per Recipe 4
Amount Per Serving
Calories 309
Total Fat 16g
Saturated Fat 3g
Trans Fats 0g
Cholesterol 53mg
Sodium 213mg
Total Carbohydrate 22g
Dietary Fiber 3g
Sugars 7g
Protein 21g
Vitamin A 8% Vitamin C 25%
Calcium 8% Iron 8%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 144
25%
15%
20%
8%
8%
15%
Cooking Video @ www.onieproject.org
Recipe: Louisiana Catfish
1. Preheat oven to 450°F.
2. In a large bowl mix okra, corn, onion, 1
Tbsp oil 1 tsp creole seasoning. Lightly
coat a large glass baking dish with cooking
spray. Spread vegetables evenly in dish
roast 20-25 minutes, or until tender lightly
browned, stirring twice.
3. Meanwhile, sprinkle remaining creole
seasoning on both sides of fish.
4. In a large skillet, heat remaining oil over
medium. Add fish cook 4 minutes per side
or until fish flakes with a fork.
5. Serve fish over roasted vegetables.
• 2 cups chopped okra
• 1 3/4 cups frozen corn
• 1 medium onion, diced
• 2 Tbsp olive oil, divided
• 2 tsp creole seasoning,
divided
• Non-stick cooking spray
• 4 (4 oz) catfish fillets
Ingredients:
Preparation:
4Servings:
Est. Time: 35 min
Nutrition Facts
Serving size: 1 fillet (320g)
Servings Per Recipe 4
Amount Per Serving
Calories 309
Total Fat 16g
Saturated Fat 3g
Trans Fats 0g
Cholesterol 53mg
Sodium 213mg
Total Carbohydrate 22g
Dietary Fiber 3g
Sugars 7g
Protein 21g
Vitamin A 8% Vitamin C 25%
Calcium 8% Iron 8%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 144
25%
15%
20%
8%
8%
15%
Cooking Video @ www.onieproject.org