lunchdinnerHearthealth

Barbadian Flying Fish and Cou-Cou

Name: Barbadian Flying Fish and Cou-Cou
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: caribbean-barbadian
Ingredients: 400 g Flying fish fillets (or tilapia); 200 g Cornmeal; 150 g Okra; 150 g Tomatoes; 80 g Onions; 6 g Garlic; 20 ml Lime juice; 3 g Thyme; 20 g Butter

Bajan national dish — steamed flying fish in tomato sauce atop a cornmeal-and-okra polenta.

Total Time

45 min

Prep

15 min

Cook

30 min

Servings

Cuisine

Caribbean Barbadian

380kcal

Calories

30g

Protein

46g

Carbs

10g

Fat

Fiber

Download Recipe

How to Make It

1
Season fish with lime, garlic, and thyme. Steam in tomato-onion sauce for 15 minutes.
2
Boil sliced okra until tender. Remove okra, reserve liquid.
3
Gradually stir cornmeal into okra water, stirring constantly. Add okra and butter.
4
Cook cou-cou until thick and smooth. Serve topped with fish and sauce.

Want this in your meal plan?

Get personalised meal plans, track your nutrition, and access 500+ recipes tailored to your health goals.

Get started free