Bajan Cou Cou and Flying Fish with How to Cook Like A Bajan

flying fish

🥗Healthier: grilled chicken

💰Cheaper: tilapia

Grilled chicken is leaner, while tilapia is more affordable.

cornmeal

🥗Healthier: quinoa

💰Cheaper: polenta

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

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier, while margarine is usually cheaper.

okra

🥗Healthier: green beans

💰Cheaper: frozen peas

Green beans are lower in calories, while frozen peas are economical.

Place the corn meal in 2 cups of water to soak for a minimum of 1 hour.

Sauté onion, garlic, herbs and okra with oil.

Add 4 cups of water and bring to a boil, then simmer for 5 minutes.

Add salt and pepper to taste. Strain liquid and reserve separately.

Place soaked corn meal and 1/2 okra slush in a heavy bottomed sauce pan on low heat, continually stirring and occasionally adding okra slush until cornmeal is fully steamed. Mixture should be thick and smooth.

Stir in okra and butter to finish. Adjust seasoning as necessary.

Wash and dry flying fish. Season with salt and pepper, place green seasoning between the groves of the fish fillet. Roll the flying fish lengthways and pin with a toothpick if necessary to maintain the shape.

Sauté onions and garlic in oil and add 1 tsp of butter until soft.

Add turmeric and curry for 2 minutes, then add thyme, marjoram and chives. Finish with parsley.

Toss tomatoes in to sauté, then add sweet pepper, water, butter and allow to simmer. Add salt and pepper to taste, ketchup, scotch bonnet pepper. Place flying fish in the pan, cover and allow to simmer until fish is cooked.

Cooking Techniques

Equipment Needed

Spice Level:

Allergens