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Saint Lucian Spiced Fish with Cou-Cou
A flavorful dish featuring pan-fried or baked fish seasoned with aromatic spices, served alongside cou-cou, a cornmeal and okra polenta-like staple, offering a taste of traditional Caribbean home cooking.
🧂 食材
- 600 g White fish fillets(such as snapper, mahi-mahi, or grouper)
- 2 cups Cornmeal(medium grind)
- 1 cup Okra(chopped, fresh or frozen)
- 4 cups Water(for cou-cou)
- 2 tbsp Butter(for cou-cou)
- 1/2 medium Onion(finely chopped)
- 2 cloves Garlic(minced)
- 1 tsp Thyme(dried or fresh leaves)
- 1/2 tsp Allspice(ground)
- 1 tsp Paprika
- 1/4 tsp Scotch bonnet pepper(finely minced, or to taste (optional))
- 2 tbsp Lime juice
- 3 tbsp Olive oil or vegetable oil(for cooking fish)
- to taste Salt
- to taste Black pepper
👨🍳 步驟
- 1
Prepare the cou-cou: In a saucepan, bring 4 cups of water to a boil. Add the chopped okra and cook for 5 minutes. Gradually whisk in the cornmeal, ensuring no lumps form. Reduce heat to low and cook, stirring constantly with a wooden spoon, until the mixture is thick and smooth, about 15-20 minutes. Stir in butter, salt, and pepper. Keep warm.
- 2
Prepare the fish: Pat the fish fillets dry. In a small bowl, mix together the chopped onion, minced garlic, thyme, allspice, paprika, minced scotch bonnet pepper (if using), lime juice, salt, and black pepper.
- 3
Rub the spice mixture all over the fish fillets, ensuring they are well-coated. Let them marinate for at least 10 minutes.
- 4
Heat the oil in a large skillet over medium-high heat. Carefully place the marinated fish fillets in the hot skillet.
- 5
Pan-fry the fish for about 4-6 minutes per side, depending on thickness, until golden brown and cooked through. Alternatively, bake the fish in a preheated oven at 400°F (200°C) for 12-15 minutes.
- 6
Serve the spiced fish fillets hot, with a generous portion of cou-cou on the side.
💡 專業提示
- ✓For cou-cou, constant stirring is key to achieving a smooth consistency.
- ✓Adjust the amount of scotch bonnet pepper to your spice preference.
- ✓Ensure the fish is cooked through but not overcooked to maintain its moisture.
✨ 創意點子
發揮創意，製作屬於您自己的食譜版本
- Serve with a side of sautéed vegetables like callaloo or spinach.
- Grilled fish can be substituted for pan-fried or baked.
- A squeeze of fresh lime juice over the finished dish adds brightness.