BAJAN COU COU with VEGAN FRY FISH (BANANA BLOSSOM) // VEGAN GLUTEN-FREE // Barbadian Food

tofu

🥗Healthier: tempeh

💰Cheaper: chickpeas

Tempeh offers a firmer texture while chickpeas are budget-friendly.

olive oil

🥗Healthier: avocado oil

💰Cheaper: canola oil

Avocado oil has a higher smoke point, while canola is more economical.

Open the can of banana blossom and drain the liquid.

Rinse the banana blossom and place it in a separate bowl, using all pieces.

Add nori flakes, salt, and hot water to the banana blossom and let it soak for 30 minutes.

Prepare green seasoning by blending available ingredients from the fridge.

After 30 minutes, drain the water from the banana blossom and add green seasoning and fish seasoning, mixing well with clean hands.

Let the banana blossom marinate for 30 minutes.

Coat the marinated banana blossom in a mixture of gluten-free flour and nori flakes.

Heat oil in a pan over medium-high heat and fry the coated banana blossom for about 2-3 minutes on each side until golden brown.

Set the fried banana blossom aside and heat oil in a skillet for the sauce.

Add chopped onion to the skillet and sauté until soft.

Boil water in a pot and add chopped okra, cooking for about 10 minutes.

Prepare a slurry by mixing cornmeal with water and set aside.

Remove half of the cooked okra and set aside for later use.

Turn the heat to low and add the cornmeal slurry to the pot, stirring continuously to prevent lumps.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens