Steamed Flying Fish and Cou-Cou Recipe

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Ingredients

Count

Nutrition

854

Calories

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Ingredients:

Serving

2 cups water
10 small okra, finely sliced
1/4 red bell pepper, cored, seeded, and finely chopped
1 tsp salt
1/4 tsp hot sauce
4 tbsp unsalted butter
1/2 lb fine cornmeal
8 flying fish (about 1 1/2 lb), scaled , boned , and butterflied
3 tbsp bajan seasoning (also called green seasoning )
lime juice , as needed
salt , as needed
1 tbsp unsalted butter
2 large onions, sliced
3 cloves garlic, sliced
1 stalk celery, diced
1 bay leaf
2 tbsp catsup
1/2 tsp curry powder
1/2 tsp mustard
1 tsp sugar
1 cup water or fish stock
1/4 green bell pepper, sliced
1/4 yellow bell pepper, sliced
1/4 red bell pepper, sliced
2 large tomatoes, chopped
2 tbsp mixed chopped herbs , like dill , chives , parsley , and thyme
1/4 tsp hot sauce

Directions:

Make the Cou-Cou: Combine the water, okra, red pepper, salt, and hot sauce in a large saucepan. Bring to a boil and cook, stirring, until very thick. Transfer half of the okra mixture to a bowl.
Add 2 tablespoons of the butter to the okra mixture in the saucepan, and reduce the heat to low. While stirring the mixture with a wooden spoon, sprinkle in the cornmeal a little at a time, and cook until thick. Add the remaining okra mixture and 2 tablespoons butter and stir until smooth. Cover to keep warm.
Make the Flying Fish: Rub the flesh side of the fish with the Bajan seasoning and lime juice, and season with the salt, to taste. Roll each fish up tightly and secure with a toothpick.
Heat the butter in a large skillet with a tight-fitting lid, over medium heat. Add the onion, garlic, celery, and bay leaf and cook, stirring, until soft. Add the catsup, curry, mustard, and sugar and stir. Add the water, stir to combine, and bring to a simmer. Arrange the rolled fish in the skillet and cover with the bell peppers, tomato, herbs, and hot sauce. Cover and simmer until the fish is just cooked through, about 10 minutes. Season with salt, to taste.
Divide the cou-cou among the plates, make a well in each, and spoon the fish and sauce over the top.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	854.04 Kcal (3576 kJ)
Calories from fat	316.39 Kcal
		% Daily Value*
Total Fat	35.15g	54%
Cholesterol	128.86mg	43%
Sodium	1234.39mg	51%
Potassium	697.41mg	15%
Total Carbs	89.51g	30%
Sugars	12.67g	51%
Dietary Fiber	10.95g	44%
Protein	51.35g	103%
Vitamin C	56.4mg	94%
Vitamin A	0.9mg	31%
Iron	14.7mg	82%
Calcium	91.9mg	9%

Amount Per 100 g
Calories	121.97 Kcal (511 kJ)
Calories from fat	45.18 Kcal
		% Daily Value*
Total Fat	5.02g	54%
Cholesterol	18.4mg	43%
Sodium	176.29mg	51%
Potassium	99.6mg	15%
Total Carbs	12.78g	30%
Sugars	1.81g	51%
Dietary Fiber	1.56g	44%
Protein	7.33g	103%
Vitamin C	8.1mg	94%
Vitamin A	0.1mg	31%
Iron	2.1mg	82%
Calcium	13.1mg	9%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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