Fried Flying Fish and Cou Cou
The island of Barbados is known for its exotic seafood and one such delicacy is flying fish. Battered, fried and served with a creole sauce. It's usually served with another local dish called Cou Cou which is made from cornmeal and okra.
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Ingredients
Fried Flying Fish
- 12 flying fish fillets
- 3 eggs beaten
- 1 cup flour
- 1 cup breadcrumbs
- 2 cups soybean oil
- 2 tbsp salt
- 2 limes
Creole Sauce
- 2 cloves garlic crushed
- 1 onion sliced
- 3 tbsp olive oil
- 2 bell peppers sliced
- 1 tbsp thyme finely chopped
- 8 oz stewed tomatoes
- 1 tsp sugar
- 1 tbsp pickled pepper juice
- 4 tbsp parsley chopped
- ½ cup vegtabale stock
- salt
Cou Cou
- 8 oz fine yellow cornmeal
- 12 okras sliced ¼ inch thick
- 4 cups water
- Olive oil
- salt
Instructions
For Flying Fish
- Marinate the flying fish fillets in a mixture of water, lime juice and salt for ten minutes.
- Remove the filets and pat dry with a paper towel.
- Coat each filet in dry flour, then the beaten eggs and lastly in breadcrumbs
- Heat the soybean oil and fry each fish filet until golden brown, and Set aside.
For Creole Sauce
- To make the creole sauce, begin by adding oil to a skillet or frying pan. Sauté the onions, bell peppers and garlic in the hot oil for about a minute.
- Add the thyme, sugar, vegetable stock and pickled pepper juice. Cover the pan and let the sauce simmer for about fifteen to twenty minutes.
- Add the salt and chopped parsley. Turn off the heat.
For Cou Cou
- Pour three cups of water into a pot.
- Add salt and the sliced okra, bring to a boil and then turn off the heat.
- Use a slotted spoon or strainer to remove the okra and set aside. Retain the salted water.
- In another pot on low heat, combine the fine cornmeal and one cup of water.
- Use a wooden spoon or whisk to stir this mixture. Break up any lumps of cornmeal.
- As the cornmeal mixture begins to thicken, gradually add the salted water.
- Continue whisking. After three minutes more, mix in the cooked okra and turn off the heat.
- Spoon some Cou Cou into a bowl greased with olive oil.
- As the Cou Cou begins to get firm, overturn the bowl onto a serving dish to plate it.
- Serve the Cou Cou with the fried flying fish filets. Pour the creole sauce over the fish and cut two lime slices for garnishing.
Nutrition
Calories: 324kcal
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