Coo Coo & Stew Fish | Simply Local

cornmeal

🥗Healthier: quinoa

💰Cheaper: polenta

Quinoa is a healthier grain option, while polenta is often less expensive.

fish

🥗Healthier: tofu

💰Cheaper: canned tuna

Tofu is a plant-based protein, while canned tuna is a budget-friendly alternative.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is a healthier fat, while margarine can be less expensive.

scotch bonnet pepper

🥗Healthier: jalapeño

💰Cheaper: bell pepper

Jalapeño provides heat with fewer calories, while bell pepper is a milder, cheaper option.

Heat a pot on medium heat and add butter.

Add onion and garlic to the pot.

Add carrots and okra, cooking for about 3-5 minutes until okra is broken down.

Add red sweet pepper for color, along with a mixture of celery and shadow benny.

Season with salt and black pepper.

Add coconut milk and full cream milk to the mixture.

Whisk in cornmeal gradually, stirring continuously to avoid lumps.

Add one tablespoon of butter at the end for creaminess and smoothness.

Set the mixture aside for 15-20 minutes until firm to the touch.

Season three pieces of white fish with salt, black pepper, garlic powder, and lime juice.

Coat the fish in seasoned flour (flour mixed with salt, black pepper, and paprika).

Pan-fry the coated fish until golden brown.

In a separate pan, heat about 2 tablespoons of vegetable oil.

Sauté onion, sweet peppers, tomatoes, and a mixture of celery and shadow benny.

Add 2 tablespoons of tomato paste and brown sugar to balance the tartness.

Add water and salt to the sauce mixture.

Gently place the fried fish into the sauce and toss everything together.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary