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Healthy Cajun-Style Charred Okra and Shrimp Feature

Healthy Cajun-Style Charred Okra and Shrimp

Tamara Andersen
The flavors of gumbo - thyme, paprika, cayenne, garlic - without the fat-laden roux. Ready in under half an hour, this one-pot dish is likely to become a new family favorite!
5 from 3 votes
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Course Main Dish
Cuisine Cajun
Servings 4 servings
Calories 364 kcal


  • 1 tablespoon refined coconut or vegetable oil
  • 1 lb fresh okra halved lengthwise
  • 10 oz tub tiny tomatoes
  • 1 medium sweet onion vertically sliced
  • 24 oz shrimp peeled and de-veined
  • 1 teaspoon garlic minced
  • ¾ cup dry white wine
  • ¾ cup fish or chicken broth/stock
  • 1 lemon juice and zest
  • 3-4 sprigs fresh thyme or 1 teaspoon dried thyme leaves
  • 2 teaspoon cajun spice mix (see post)
  • 1 teaspoon smoked paprika
  • sea salt/fresh ground pepper


  • Add the oil to a heavy skillet (ie. cast iron) over high heat. When it is scorching hot, add the okra. Do not stir until you see edges charring. You want some nice color. Stir only enough to turn the okra. When you have a good amount of charring, and the okra has lost its "slime," remove them from the hot pan. This process takes about 3 minutes.
  • Add the tomatoes to the hot skillet, adding more oil if necessary. Cook the tomatoes until they begin to char and burst. Remove from the pan
  • Add the sliced sweet onion, cooking on high heat until the onions soften, and get some color on the edges. Remove from the pan.
  • Add the shrimp to the pan, stirring occasionally until the shrimp are opaque but not dry. This only takes 2-3 minutes. Dried out shrimp isn't good! Remove from the pan.
  • De-glaze the pan with white wine, stirring to loosen any browned bits. Add the broth/stock, lemon juice and zest, thyme sprigs, and spices. Bring to a boil, then simmer about 5 minutes to reduce slightly.
  • Add the shrimp and veggies back into the pan. Stir to combine. Turn off the heat. 
  • Remove the thyme sprigs. Garnish with chopped fresh parsley and gumbo file. Enjoy!


I add each component to a large prep bowl as it comes out of the pan. Add a little more oil if needed.
As I mentioned in the post, you can serve Healthy Cajun-Style Charred Okra and Shrimp over rice, quinoa, grain, grits, polenta, or with grilled bread. Or not. We just enjoy it as a one-dish meal that's healthy, low-carb, and delicious!
Please read the post. Cajun spice mixes may be very salty, low salt, and no salt depending on what you use. It also contains cayenne. If you're not familiar with it, reduce the amount, and add after tasting. 


Calories: 364kcalCarbohydrates: 20gProtein: 42gFat: 7g
Keyword cajun style shrimp, cast iron skillet dinners, charred okra, low carb, one pot meals
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