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Flying Fish and Cou Cou Recipe

by AI Chef
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flying fish and cou-cou recipe

Flying fish is a popular dish in Barbados and other Caribbean islands. It is a mild-flavored fish that is often cooked in a stew or curry. The fish is known for its flaky texture and delicate flavor. It is a good source of protein and omega-3 fatty acids.

Cou-cou is a side dish made from cornmeal and okra. It is a thick, creamy dish that is often served with fish. The cornmeal is cooked in water until it thickens, and then the okra is added and cooked until it is softened. Cou-cou is a good source of carbohydrates and fiber.

This recipe guide will show you how to make both flying fish and cou cou. The recipes are simple and easy to follow, and the results are delicious. So gather your ingredients and get ready to cook up a traditional Caribbean meal!

Flying Fish and Cou Cou

Rating: 5.0/5
( 1 voted )
Serves: 4 Prep Time: Cooking Time: Nutrition facts: 450 calories 20g fat

Ingredients

For the flying fish:

    • 1 pound flying fish fillets, cut into 1-inch pieces
    • 1/2 cup all-purpose flour
    • 1 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1/4 cup olive oil
    • 1/2 onion, chopped
    • 2 cloves garlic, minced
    • 1 red bell pepper, chopped
    • 1 green bell pepper, chopped
    • 1 (14.5 ounce) can diced tomatoes, undrained
    • 1 tablespoon curry powder
    • 1/2 teaspoon thyme
    • 1/4 teaspoon cayenne pepper
    • 1/4 cup chicken broth

For the cou cou:

    • 1 cup cornmeal
    • 3 cups water
    • 1/2 teaspoon salt
    • 1/4 cup okra, chopped
    • 2 tablespoons butter

Instructions

  • To make the flying fish:
    1. In a shallow dish, combine the flour, salt, and pepper. Dredge the fish fillets in the flour mixture.
    2. Heat the olive oil in a large skillet over medium heat. Add the fish fillets and cook for 3-4 minutes per side, or until golden brown and cooked through.
    3. Remove the fish from the skillet and set aside.
    4. Add the onion, garlic, and bell peppers to the skillet and cook for 5-7 minutes or until softened.
    5. Add the tomatoes, curry powder, thyme, and cayenne pepper to the skillet and cook for 1-2 minutes, or until fragrant.
    6. Add the chicken broth to the skillet and bring to a simmer.
    7. Return the fish fillets to the skillet and cook for an additional 5-7 minutes or until heated through.
  • To make the cou cou:
    1. In a medium saucepan, combine the cornmeal, water, and salt. Bring to a boil over medium heat.
    2. Reduce the heat to low and simmer for 20-25 minutes, stirring occasionally, or until the cornmeal is cooked through and the mixture is thick and creamy.
    3. Stir in the okra and butter and cook for an additional 1-2 minutes, or until the okra is softened.
  • To serve:
    1. Mound the cou cou on a serving plate.
    2. Top with the flying fish and sauce.
    3. Garnish with fresh parsley, if desired.

Notes

  • Add a squeeze of fresh lime juice to the sauce for a brighter flavor.
  • You can also add other vegetables to the sauce, such as carrots, celery, or potatoes.
  • To make the cou cou ahead of time, cook it according to the instructions and then let it cool completely. Cover and refrigerate for up to 2 days. Simply reheat it in a saucepan over medium heat until warmed through.

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