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

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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.

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Questions

How much time should I plan for Cou-Cou and Flying Fish?

As written, 50 minutes: 25 of prep and 25 of cooking. The longest single stretch is the hands-off wait in step 1, 15 minutes.

What internal temperature should Cou-Cou and Flying Fish reach?

For Cou-Cou and Flying Fish, the target internal temperature is 145 F (about 65 C), given in step 7. A probe thermometer removes the guesswork.

How long should Cou-Cou and Flying Fish marinate?

Step 1 reads: "Marinate 1 lb seasoned flying fish fillets with 2 tbsp lime juice and 2 tbsp Bajan seasoning for 15 minutes." Follow the time in step 1. Shorter still seasons the surface. Much longer is not better with acidic marinades, which turn the outside of meat or fish mushy.

Is Cou-Cou and Flying Fish gluten-free?

Yes. As written, nothing in the ingredient list for Cou-Cou and Flying Fish is wheat, barley or rye. Gluten hides in packaged goods, so read the label on the seasoning.

How many calories are in Cou-Cou and Flying Fish?

One serving (the recipe makes 4) is about 420 calories, with 35 g protein, 45 g carbohydrate and 10 g fat, plus 5 g fiber and 650 mg sodium. The figures are estimates computed from the ingredient list.

How do I store and reheat Cou-Cou and Flying Fish?

Refrigerate what is left of Cou-Cou and Flying Fish within two hours and eat it within two days (seafood turns fast). Reheat gently on the stovetop.

Serve it with

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