Mediterranean Diet Crispy Okra Fry
Elevate your snacking game with Mediterranean Diet Crispy Okra Fry—a healthy, flavorful twist on a classic favorite! This oven-baked recipe transforms fresh okra into irresistibly crunchy bites, using heart-healthy extra virgin olive oil and a vibrant medley of spices like smoked paprika, oregano, garlic powder, and zesty lemon. Perfectly roasted to golden-brown perfection, these guilt-free chips are not only packed with fiber and nutrients but also burst with Mediterranean-inspired flavors. Ready in just 35 minutes, this recipe makes an ideal appetizer or side dish to complement grilled meats, fresh salads, or global platters. Whether you're following a Mediterranean diet or simply looking for a delicious way to enjoy veggies, this crispy okra fry will quickly become a staple in your kitchen.
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Recipe Information
Ingredients
- 500 grams Fresh okra
- 3 tablespoons Extra virgin olive oil
- 1 teaspoon Garlic powder
- 1 teaspoon Smoked paprika
- 1 teaspoon Dried oregano
- 0.5 teaspoon Ground black pepper
- 0.5 teaspoon Sea salt
- 1 teaspoon Lemon zest
Instructions
1. Start by washing and drying the okra thoroughly. Trim the stem ends and slice each okra pod horizontally into 1/2 cm wide rounds.
2. In a large mixing bowl, combine garlic powder, smoked paprika, dried oregano, ground black pepper, sea salt, and lemon zest.
3. Add the okra slices to the bowl and drizzle with extra virgin olive oil. Toss everything together until the okra is evenly coated with the spice mixture.
4. Preheat your oven to 200°C (400°F).
5. Line a large baking sheet with parchment paper. Spread the okra slices in a single layer on the baking sheet, ensuring they are not overcrowded to promote even crisping.
6. Bake in the preheated oven for 15-20 minutes, or until the okra is golden brown and crispy. Stir halfway through the cooking time to ensure even cooking.
7. Once crispy, remove the okra from the oven and let cool slightly. Serve as a tasty appetizer or a side dish with your favorite Mediterranean meal.
Nutrition Facts
Calories |
549 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.4 g | 56% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1202 mg | 52% | |
| Total Carbohydrate | 42.6 g | 15% | |
| Dietary Fiber | 18.0 g | 64% | |
| Total Sugars | 7.7 g | ||
| Protein | 10.7 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 442 mg | 34% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 1602 mg | 34% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
