Dinner · 60 min · caribbean

Cou-Cou and Flying Fish

Dinner decisions, handled: Cou-Cou and Flying Fish pairs firm white fish (flying fish or snapper) with cornmeal for a 60-minute Caribbean dinner. At 520 calories and 38g protein per serving, it fits easily into a high-protein day. No specialty equipment and nothing hard to find at a regular grocery store.

✓ USDA-verified nutrition data

Ingredients

• 1.5 lb Firm white fish (flying fish or snapper)
• 1.5 cups Cornmeal
• 1 cup Okra
• 1 Yellow onion
• 2 Tomatoes
• 4 cloves Garlic
• 1 tsp Fresh thyme
• 1 Lime
• 3 tbsp Butter

Steps

1. Season the fish with lime juice, salt, and pepper. Steam or poach gently 8 minutes until just cooked — flying fish is delicate and overcooks in a blink.
2. Make a Creole sauce: sauté onion, garlic, thyme, and tomatoes until soft and fragrant, with a splash of water to make it saucy. Keep the fish warm in the sauce.
3. For the cou-cou, bring salted water to a boil with the sliced okra. Rain in the cornmeal while stirring constantly with a wooden spoon — lumps are the enemy.
4. Cook 15 to 20 minutes, stirring, until thick, smooth, and pulling away from the pot. Stir in the butter. It should have the texture of firm polenta.
5. Mound the cou-cou on plates, top with the fish and Creole sauce. Barbados’s national dish — eat it on a Friday like the Bajans do.

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