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BN Cuisine With Chef Fregz: Stepping Up My Okro Game



My favorite past time: Faffing about on Twitter and soaking myself in TV shows. So a few days ago while I was ‘very busy’ doing those two things I started having this strange and persistent craving for okra soup. And like a pregnant woman’s own, this craving was very specific “sea food okro”

Where was this craving from? Why now, in the middle of the day? I know everybody in Lagos raves about the Yellow Chilli  version so maybe it was because of that. I remembered that last week, my friend had sent me a message asking  for a recipe on how to make it but I knew I hadn’t given it a go myself. So, my next involuntary action was to tweet this…

Eba with Seafood Okro (Grilled Catfish, Spicy Prawns, Endless Shrimp)

I closed Twitter, sighing wistfully and knowing that I had gotten enough people riled up with my tweet. I figured I might as well get up and get to actualizing my dreams “Yes You Can”.

Next thing I knew, I was inviting people over! This meant putting a chef’s spin on the whole meal. You see, Chef Ade Adeshina (Remember him? the awesome chef from this post)  planted an idea in my head about making Amala Gnocchi and serving it with the sauce and  grilled meat. So that was what I tried to achieve here.

The idea was to use grilled catfish but I didn’t find any fresh catfish so I had to use some pieces of red snapper as a substitute. If you have catfish, I suggest you grill it lightly with some pepper, salt and a touch of garlic if you like.


Okro (I used about N300 worth which looked like 1.5 kilos as opposed to grating i roughly chopped it I wanted a slightly thick and chunky soup)

1 Kilo of shrimps (cleaned and seasoned with salt and white pepper)

500 grams dried crayfish

500 grams dry fish

Knorr cubes to taste

1 Kilo Crab Claws (or crabs if you like)

500g Jumbo Prawns (marinated with dry pepper, fish seasoning and a hint of garlic)

Chunks of white fish (Red Snapper or Catfish). This should be well seasoned to your preference. I used garlic, knorr seasoning cubes and white pepper.

Salt to taste

For the pepper sauce you need the following:

600 grams Chillies (I used Ata Rodo)

Roughly chopped onions


Knorr cubes to taste

4 Tablespoons of Palm oil

Salt to taste

To be honest, this dish is easy to make but you have to get each component of the dish right before putting it all together. Make sure your seafood is well seasoned so when it comes together you’re going to be a happy soul.

Grab a pot that you feel is big enough for the number of people you’re cooking for and put a little water to boil. Add your crayfish to the boiling water along with the dried fish and a table spoon of your roughly chopped ata rodo.  Add the okra and leave to simmer slightly till the okro looks like it almost ready. Stir the soup around and taste for seasoning but hold back because the seasoned seafood may change the taste for better when its added. Add the crab claws (It is important that you crack the crab claws slightly so that the flavours can really penetrate the crustacean). Leave it for about 7 minutes then add the white fish and prawns.  In another 7 mins add the shrimp to cook a little for 2 more minutes and you’re done.

Pepper Sauce

In a blender, pulse the pepper (ata rodo) with some onions into a rough chop like for ofada sauce. In sauce pan heat up the palm oil till its smoking hot but not bleached and pour all the pepper and onions in, allowing it to simmer in a medium low heat till the pepper is cooked. Add salt and the seasoning cubes to taste. The pepper sauce is a garnish and a side sauce so you can add as much heat as you like to your own plate of food!

I know this looks so simple and you may wonder why it’s so great. There’s a lot of greatness in the simple things and I promise you it is delicious!  (Guaranteed to have people licking their elbows! )

 For the Eba Gnocchi:

Just make the eba (using yellow garri of course) place some on one of those “white nylons” used to wrap eba. Sprinkle a little water to prevent the eba from sticking. Roll up the paste into a sausage shape and then open it up. Use your knife to make diagonal cuts and with each cut, dip the knife back into water to ensure clean cuts.

Arrange the eba on the plate and place each of the main seafood proteins near each gnocchi then spoon some of the okro on and around the eba then place little drops of the pepper sauce round the the dish and there you go…

Eba and Okro just got a 5star facelift!


Let's eat!

Like I always say recipes are just guidelines, so follow your intuition and heart when you’re cooking  because that’s how the best recipes are born.

Please try this recipe and take pictures and send to features(at)bellanaija(dot)com and you just might win a prize

Have an amazing weekend filled with laughter, good rest and the best food!


_____________________________________________________________________________________________Chef Fregz loves to cook! He is a graduate of Le Cordon Bleu Paris Culinary Arts School in France and hosts monthly “Chef Fregz Specials” where he whips up a yummy menu with a different theme each time then everyone enjoys a taste. He also caters special events and private dinners.

To find out more, visit

Chef Fregz loves to cook! He is a graduate of Le Cordon Bleu Paris Culinary Arts School in France and hosts monthly “Chef Fregz Specials” where he whips up a yummy menu with a different theme each time then everyone enjoys a taste. He also caters special events and private dinners. To find out more visit Chef Fregz provides premium private catering services. For bookings and orders email [email protected] – @Chef_Fregz on Instagram and Twitter. You can check out the Chef Fregz Page on Facebook as well.


  1. Indomie

    June 29, 2012 at 2:08 pm

    wow. eba and okro never looked so good!

  2. F to the B

    June 29, 2012 at 2:14 pm

    damn you chef fregzy and your super food arrangements!!! Im your food wife!!

  3. Chi-ka

    June 29, 2012 at 2:14 pm

    I am going to try to make this. funny that i never really thought about adding all that seafood when making Okro soup. I shall experiment lol.

  4. efe

    June 29, 2012 at 2:59 pm

    This looks sumptuous.l have got to try this.Cooking is an art ,l love and enjoy
    Bon Appetite


    June 29, 2012 at 3:04 pm


  6. Odior

    June 29, 2012 at 3:12 pm

    this i must try no doubt

  7. pynk

    June 29, 2012 at 3:14 pm

    u make me wanna cook this now. And i hate okra. Lol. Good job fregz

  8. tbn

    June 29, 2012 at 3:14 pm

    Seriously??? (making the unbelievable face)

  9. Sade's List

    June 29, 2012 at 3:19 pm

    This is the most creative presentation of eba and okro that I’ve seen!…and I love the western twist with the eba Gnocchi. Clever.

  10. Ndidi

    June 29, 2012 at 3:25 pm

    There should be a warning before these types of post. Something like “NSFW” (Not Safe for Work) to alert people that viewing while at work, is at your own peril. In my case, at 10:21 EST, in NYC, I opened it, saw the mind-dazzling picture of scrumptious food and let out a howl of hunger that would have woken the dead.

    • F to the B

      June 29, 2012 at 3:46 pm

      LMAOOO!!! @ “howl of hunger that would have woken the dead” –

  11. Uchechi

    June 29, 2012 at 3:31 pm

    I was going to cook Afang tonight till I saw this..okro it is hehe!!!

  12. konnie

    June 29, 2012 at 3:33 pm

    Like this serving style. all my guests should watch out (they will be my latest victiims) the soup makes me hungry (im eye fine)
    Than Chef Fregz!!

  13. AA

    June 29, 2012 at 3:35 pm

    Chef, can i try using Baby Hake in place of the cat fish?

  14. lol

    June 29, 2012 at 4:06 pm

    well done chef..eba and okro never looked so good toghether like this, nice….:-)

  15. Fashionista today and forever

    June 29, 2012 at 4:25 pm

    Chef Fregz thank you for demystifying this dish. I have been spending all my hard earned money at Yellow Chilli eating their delicious seafood Okra. I even tried making the dish at home but it didn’t turn out too well. But now that i have the recipe, i can pocket my 3k and serve this dish to my boo. Thanks Chef Fregz

    • Fregene Gbubemi

      July 1, 2012 at 6:02 pm

      Hahaha Thanks.. Please go to Yellow Chilli when you’re feeling nice tho.. but make yourself a version you like at home! thanks again

  16. Iyosi

    June 29, 2012 at 4:27 pm

    wow, i must try this

  17. ushees

    June 29, 2012 at 4:57 pm

    omg! presentation really do matter… 1!!!

  18. Myne Whitman

    June 29, 2012 at 5:08 pm

    unique arrangement 🙂

  19. i no send

    June 29, 2012 at 5:26 pm

    i am off to the market tomorrow for this….j

  20. wisefool

    June 29, 2012 at 5:30 pm

    Thought BN would never figure it out…dicuss ideas people can relate to!

  21. cathy

    June 29, 2012 at 5:33 pm

    fisherman soup, amazing i can eat it all week

  22. christy

    June 29, 2012 at 7:06 pm

    The soup is too busy with too much “watever” me no like.

  23. UG

    June 29, 2012 at 7:10 pm

    Dear Chef Fregz, one question: Are you married??? Dang!!!!

    • Sandi

      June 29, 2012 at 9:21 pm

      taaa stop trespassing jo.

  24. Yeti

    June 29, 2012 at 7:58 pm

    Impressive spread. Eba gnnochi is certainly a unique twist to a delicious classic. Keep up the good work! I am always excited when I see African chefs stepping up their game. Follow me @afrofoodtv

  25. Mz Socially Awkward...

    June 29, 2012 at 8:09 pm

    Bia, this Fregz, did you read my mind & follow me on my African food shopping trip yesterday? I’ve been craving okra soup wt sea food for a minute and planning to make it tomorrow. Got me some prawns, salmon and a hefty portion of okra… also plan to bring it back to ibo land with plenty “mede-mede” like shaki, stockfish and assorted… I shall be licking my fingers, soup bowl and lips by this time tomorrow… 🙂

  26. Sandi

    June 29, 2012 at 9:21 pm

    Bia Fregz u don marry? I’m available o and I love cooking too. We can chef together *wink*

  27. M

    June 29, 2012 at 9:59 pm

    CF marry me!

  28. Funmie

    June 30, 2012 at 2:12 am

    welll DAMN! Eba n Okro is ma best food! prolly ‘cos i can make it all from scratch in 15 mins… lol
    but Damn again… eba n Okro just got a freaking 10 star

  29. Funmie

    June 30, 2012 at 2:29 am

    Chef, you make me wanna …. SHOUT

  30. Amber

    June 30, 2012 at 3:23 am

    Wow…innovative and creative…looks like a dish from a five star hotel..Sheraton chef no fit make a dish as good looking as this…lol…kudos.And by the way,are u married?cos I love guys dt can cook

    • Eron

      June 30, 2012 at 1:08 pm

      WOw….Creative and designer okro soup.

  31. 9jafoodie

    June 30, 2012 at 9:12 pm

    Yummm!!beautifully presented.

  32. ameenah

    July 1, 2012 at 12:14 am

    trying this next weekend. eba n okro never looked this amazing

  33. laughchild

    July 1, 2012 at 10:07 am

    Well well ma frnds always say am da best okro cook but guess chef fregz is better… ama try dis for ma beloved future hubby.. So ma prince charmn had better hurry up…BTW is chef frez single…

  34. candy lips

    July 1, 2012 at 10:58 am

    how do i follow you on twitter

  35. iamfascinating

    July 1, 2012 at 2:45 pm

    this is great. will try it myself.

    Free effective exercise videos now available at

  36. Nikki

    July 1, 2012 at 4:03 pm

    Love it…learnt a new method of plating…Thanks chef Fregz!

  37. Fregene Gbubemi

    July 1, 2012 at 6:05 pm

    And i am not married… Apply Within …. LoL

    • Sandi

      July 2, 2012 at 2:30 am

      hahahaha cute.

  38. Dazzle

    July 1, 2012 at 10:26 pm

    Now i must admit CF, u are funny
    and the dish wowwed me. Very impressive

  39. dobby

    July 2, 2012 at 2:35 am

    😮 oh no you didn’t! Dats my signature mat chef fregs……lolz…nice recipe! just btw, i’m stealing this piece 😉

  40. Melissa

    July 2, 2012 at 7:38 am

    this dish is so good looking… could pass for a wedding meal!

  41. Berry Choco Latte

    July 2, 2012 at 12:33 pm

    Oh my damn!!! I’m not a fan of okro OR garri – I’d switch the garri for pounded yam. But gawsh, your presentation is AMAZING!

    Still dreaming about the soufflé you made at Mrs. B.D’s dinner!!!!!!!!!!!!


    July 2, 2012 at 1:35 pm

    this is wrong in a very good negative way, i shld be working and i am craving okro,

  43. RedHot~

    July 3, 2012 at 1:51 am

    Hey Chef Fregz! How many servings are in your Seafood Okra Soup?

  44. Nigeria Wine Society

    July 3, 2012 at 2:54 pm


  45. BabyTee

    July 6, 2012 at 2:33 pm

    To the Kitchen!

  46. Flo

    July 9, 2012 at 11:15 pm

    Well done Chef Fregz. Wouldn’t have been able to guess what the dish is even if my life depended on it 🙂

  47. hawtmom

    August 24, 2012 at 10:41 pm

    good job chef, u gat me drooling baaaaaaaaaaad!!!

  48. DVs

    September 11, 2012 at 2:07 pm

    Tried the recipe and took a picture, what’s the prize? 🙂

  49. Dorcas

    September 16, 2018 at 3:37 am

    Wow! I have never seen EBA look so fine .. Good job chef

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