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Cou-Cou and Flying Fish
A quintessential Barbadian national dish, Cou-Cou is a cornmeal and okra porridge, traditionally served with steamed or fried flying fish, often in a rich tomato-based gravy.
🧂 食材
- 1.5 cups Cornmeal(medium grind)
- 1 cup Okra(chopped, fresh or frozen)
- 4 cups Water
- 1 tsp Salt
- 2 tbsp Butter
- 1 lb Flying fish fillets
- 1 medium Onion(chopped)
- 3 cloves Garlic(minced)
- 1 can (14.5 oz) Tomatoes(diced)
- 0.5 medium Bell pepper(chopped (any color))
- 1 tsp Thyme(fresh, chopped)
- 0.25 tsp Scotch bonnet pepper(minced, or to taste (optional))
- 2 tbsp Vegetable oil
- to taste Salt and black pepper
👨🍳 步驟
- 1
For the Cou-Cou: Bring 4 cups of water to a boil in a large, heavy-bottomed pot. Add salt and butter.
- 2
Gradually whisk in the cornmeal to prevent lumps. Add the chopped okra.
- 3
Reduce heat to low, cover, and simmer for about 20-25 minutes, stirring frequently with a wooden spoon to ensure a smooth, thick consistency. The cou-cou should be firm enough to hold its shape.
- 4
While the cou-cou cooks, prepare the fish. Season the flying fish fillets with salt and pepper.
- 5
Heat vegetable oil in a skillet over medium-high heat. Sear the fish fillets for 2-3 minutes per side until golden brown and cooked through. Remove fish and set aside.
- 6
In the same skillet, add the chopped onion and bell pepper. Sauté until softened, about 5 minutes.
- 7
Add the minced garlic, thyme, and scotch bonnet pepper (if using). Cook for 1 minute until fragrant.
- 8
Stir in the diced tomatoes. Bring to a simmer and cook for 5-7 minutes, allowing the sauce to thicken slightly.
- 9
Return the seared flying fish to the skillet with the tomato sauce. Gently coat the fish and let it simmer for another 2-3 minutes to warm through.
- 10
To serve, spoon a generous portion of cou-cou onto a plate and top with the flying fish and its tomato gravy.
💡 專業提示
- ✓Ensure the cou-cou is stirred constantly to achieve a smooth texture.
- ✓For a spicier gravy, add more scotch bonnet pepper.
- ✓If flying fish is unavailable, other firm white fish like snapper or mahi-mahi can be used.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Steamed flying fish can be used instead of pan-seared.
- Add a splash of white rum to the gravy for extra depth of flavor.