Versatile Summer Dishes, plus a recipe for Skillet Roasted Okra and Shrimp

August 22, 2018

Do you ever find a recipe that you love?  Well this is one that you are going to love!!  This recipe is super easy and calls for fresh ingredients that are easily purchased from local sources….even better! This recipe can be used as a salad or with some Carolina Gold Rice or polenta.  Add a little Meyer Lemon infused olive oil and the flavors really pop.  I love using the grape tomatoes which are a source of lycopene, an antioxidant linked to reduced risk of heart disease and cancer.  They are also a great source of vitamin C, potassium, folate and vitamin K. 

Skillet Roasted Okra and Shrimp


  • ½ pound fresh okra, halved lengthwise
  • 3 tbsp olive oil, divided
  • 1 pint grape tomato
  • 1lb peeled, large raw shrimp, deveined
  • ½ tsp dried crushed red pepper
  • 3 garlic cloves, minced
  • 1 tsp kosher salt
  • ½ tsp freshly ground black pepper
  • 2 tbsp chopped fresh flat-leaf parsley                                            


  1. Sauté okra in 1 tbsp olive oil in a large cast iron skillet over medium-high heat 4 to 5 minutes or until lightly browned. 
  2. Transfer okra to a large bowl. 
  3. Add tomatoes and 1 tbsp oil to skillet; sauté 3 minutes or until skins begin to burst. 
  4. Transfer tomatoes to bowl with okra.
  5. Add shrimp and remaining 1 tbsp oil to skillet; sprinkle shrimp with red pepper. 
  6. Sauté 2 to 3 minutes or just until shrimp turn pink. 
  7. Add garlic; sauté 30 seconds. Stir in okra mixture and sauté 1-2 minutes or until hot. 
  8. Stir in salt, pepper and parsley.

Nutrition Information: 126 calories, 6 gm fat, 142 mg chol, 4 gm carbohydrate, 13 gm protein, 737 mg sodium

Recipe adapted from Okra, published by The University of North Carolina Press


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.