Cou-Cou and Flying Fish

Name: Cou-Cou and Flying Fish
Prep time: 25 min
Cook time: 25 min
Total time: 50 min
Yield: 4 servings
Cuisine: Caribbean
Ingredients: 1 lb flying fish fillets, seasoned; 2 tbsp lime juice; 2 tbsp Bajan seasoning; 1 cup fresh okra, sliced; 1 cup yellow cornmeal; 3 cups water; 2 tbsp olive oil; 1 yellow onion, diced; 1 green bell pepper, diced; 2 garlic cloves, minced; 2 tbsp tomato paste; 1 cup diced tomatoes

A traditional Bajan dish featuring cornmeal and okra cou-cou served alongside seasoned flying fish simmered in a savory tomato and onion gravy.

50 minMediumServes 4420 cal/serving

CaribbeanDinnerStovetopPescatarianHigh FiberHigh ProteinHalal-friendlyGluten-FreeDairy-FreeNut-FreeEgg-FreeShellfish-FreeSesame-FreeSoy-FreePork-FreeAlcohol-Free

Ingredients

1 lb flying fish fillets, seasoned
2 tbsp lime juice
2 tbsp Bajan seasoning
1 cup fresh okra, sliced
1 cup yellow cornmeal
3 cups water
2 tbsp olive oil
1 yellow onion, diced
1 green bell pepper, diced
2 garlic cloves, minced
2 tbsp tomato paste
1 cup diced tomatoes

Instructions

1

Marinate 1 lb seasoned flying fish fillets with 2 tbsp lime juice and 2 tbsp Bajan seasoning for 15 minutes.
2

Bring 3 cups water to a boil in a pot and cook 1 cup sliced fresh okra for 5 minutes until tender, then strain okra and reserve the cooking liquid.
3

Combine 1 cup yellow cornmeal with 1 cup of cold water in a bowl to make a smooth paste.
4

Heat reserved cooking liquid over low heat, whisk in 1 cup yellow cornmeal paste, and stir constantly for 10 minutes until thick.
5

Fold 1 cup sliced fresh okra into the cou-cou along with half of the 2 tbsp olive oil, stir until smooth, and remove from heat.
6

Heat remaining 2 tbsp olive oil in a skillet over medium heat, saute 1 diced yellow onion, 1 diced green bell pepper, and 2 minced garlic cloves until soft.
7

Stir in 2 tbsp tomato paste and 1 cup diced tomatoes, then add 1 lb seasoned flying fish fillets to the skillet and simmer for 8-10 minutes until fish reaches an internal temperature of 145°F.
8

Serve hot cou-cou topped with the fish and tomato gravy.

Questions

How long does Cou-Cou and Flying Fish keep?

Refrigerate leftovers within two hours and eat them within two days (seafood turns fast). Reheat gently on the stovetop.

Can I halve or double Cou-Cou and Flying Fish?

Yes. As written it serves 4. Every ingredient in this entry carries precomputed half and double quantities, and the app's batch dial rewrites them inside each step. When doubling on the stovetop, use your widest pan or work in two batches so the food sears instead of steaming.

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