Stew Fish with Cou Cou and Callaloo! | Grenadian Food

fresh fish

🥗Healthier: tofu

💰Cheaper: canned fish

Tofu provides a plant-based option, while canned fish is more affordable.

olive oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil adds flavor while being a healthier fat.

cornmeal

🥗Healthier: quinoa

💰Cheaper: polenta

Quinoa offers more protein, while polenta is often less expensive.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeños provide heat with lower intensity, while bell peppers are milder.

Season fish overnight with spices and clean it.

Dredge fish in a mixture of all purpose flour, curry powder, and salt.

Heat oil in a pan and add garlic cloves for flavor.

Fry fish in the oil, flipping after a few minutes until cooked.

Remove fish and let it drain on a paper towel.

In the same pan, melt butter and add equal parts of butter and flour to create a roux.

Add water to the roux to make gravy, then add ketchup for flavor and color.

Add chopped onions and bell peppers to the gravy, season with salt, garlic pepper seasoning, and sugar.

Return the fried fish to the gravy and let it simmer.

Add sliced tomatoes on top of the fish and cover to let it cook.

In a separate pot, melt butter and add minced onions and pimento peppers, sauté until translucent.

Add coconut milk to the pot.

Gradually whisk in cornmeal while pouring to avoid lumps.

Add salt to the mixture and adjust cornmeal until it pulls away from the sides of the pot.

Transfer the mixture to a dish and smooth it out before it cools.

Season shrimp and sauté in butter until pink, then remove from pan.

Add diced pumpkin and okra to the pan and cook until softened.

Add spinach and coconut milk, then cover and let it cook down.

Blend the mixture to achieve a smooth consistency, then return shrimp to the pot.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary