Cou Cou & Flying Fish Recipe
Recipe By Great British Chefs
A traditional recipe passed down through generations, flying fish and cou-cou is honoured as the national dish of barbados. This is a classic caribbean recipe for a fresh fish stew (here using sea bass fillets) and thick cornmeal or polenta, from bajan chef jason howard.
4.7
13 Rating -
Rate
1hr total
1hr total
plan
Bookmark
ingredients serve
serve1
Add to Shopping ListIngredients for Cou Cou & Flying Fish Recipe
- 1 Sea bass fillets
- 1/4 Lime
- 1/4 pinch Garlic powder
- As required Salt
- As required Freshly ground black pepper
- 1/4 Onion
- 3/4 Spring onions
- 1/2 Garlic Cloves
- 1/4 teaspoon Fresh ginger
- 1/4 Scotch bonnet chilli
- 1/4 tablespoon Thyme leaves
- 0.13 teaspoon Mixed spice
- 1/4 Lime
- 25 milliliter Vinegar
- As required Salt
- As required Freshly ground black pepper
- 0.13 Onion
- 1/4 teaspoon Garlic
- 1/4 Pepper
- 1/4 Tomato
- 1.25 gram Thyme
- 2.50 gram Curry powder
- 1.25 gram Garlic powder
- 1.50 tablespoon Olive oil
- 25 gram Unsalted butter
- As required Flat Leaf Parsley
- As required Edible flowers
- As required Salt
- As required Freshly ground black pepper
- 35 gram Cornmeal
- 155 milliliter Water
- 1 Okra
- 1/4 Onion
Nutrition
value
value
291
calories per serving
22 g Fat6 g Protein19 g Carbs13 g FiberOther
Current Totals
- Fat22g
- Protein6g
- Carbs19g
- Fiber13g
MacroNutrients
- Carbs19g
- Protein6g
- Fiber13g
Fats
- Fat22g
Vitamins & Minerals
- Calcium235mg
- Iron11mg
- Vitamin A1053mcg
- Vitamin B1< 1mg
- Vitamin B2< 1mg
- Vitamin B31mg
- Vitamin B6< 1mg
- Vitamin B9156mcg
- Vitamin B120mcg
- Vitamin C79mg
- Vitamin E5mg
- Copper< 1mcg
- Magnesium119mg
- Manganese2mg
- Phosphorus110mg
- Selenium8mcg
- Zinc2mg
Percent Daily Values are based on a 2000 calorie diet. All nutritional information presented are estimates and not meant to substitute professional dietary advice or treatment
Recipe By Great British Chefs