Barbadian Coo-Coo with Flying Fish

Ingredients

• 1 cup (240g) cornmeal 1 cup (240g) cornmeal
• 1 cup (240ml) water 1 cup (240ml) water
• 1 cup (240ml) coconut milk 1 cup (240ml) coconut milk
• 1 tablespoon butter 1 tablespoon butter
• 1 onion, finely chopped 1 onion, finely chopped
• 2 cloves garlic, minced 2 cloves garlic, minced
• 1 red bell pepper, diced 1 red bell pepper, diced
• 2 tomatoes, diced 2 tomatoes, diced
• 1 sprig thyme 1 sprig thyme
• Salt and pepper to taste Salt and pepper to taste
• 4 Flying Fish fillets 4 Flying Fish fillets
• 2 tablespoons vegetable oil 2 tablespoons vegetable oil

Nutrition

• Calories (kcal / KJ): 380 kcal / 1590 KJ
• Fat (total, saturated): 12g, 6g
• Carbohydrates (total, sugars): 50g, 6g
• Protein: 20g
• Fiber: 6g
• Salt: 1g

Preparation

1. 1.
   In a large bowl, combine the cornmeal, water, and coconut milk. Mix well until smooth.
2. 2.
   In a separate pan, melt the butter over medium heat. Add the onion, garlic, and red bell pepper. Sauté until the vegetables are softened.
3. 3.
   Add the tomatoes, thyme, salt, and pepper to the pan. Cook for a few minutes until the tomatoes are slightly softened.
4. 4.
   Pour the cornmeal mixture into the pan with the vegetables. Stir continuously to prevent lumps from forming.
5. 5.
   Reduce the heat to low and cook the mixture for about 20-25 minutes, stirring occasionally, until it thickens and becomes creamy.
6. 6.
   Meanwhile, season the Flying Fish fillets with salt and pepper. Heat the vegetable oil in a separate pan over medium heat.
7. 7.
   Fry the Flying Fish fillets for about 3-4 minutes on each side until they are golden brown and cooked through.
8. 8.
   Serve the Coo-Coo alongside the Flying Fish fillets. Garnish with fresh herbs if desired.

Treat your ingredients with care...

• Cornmeal — Make sure to use fine cornmeal for a smooth texture in the Coo-Coo.
• Flying Fish — If Flying Fish is not available, you can substitute it with another white fish such as snapper or tilapia.

Tips & Tricks

• To achieve a creamy Coo-Coo, stir continuously while cooking and adjust the heat as needed.
• Serve the dish with a side of pickled vegetables or a tangy sauce for added flavor.
• For a spicier version, add a dash of hot sauce or finely chopped scotch bonnet pepper to the Coo-Coo mixture.
• Fresh herbs such as parsley or cilantro can be used as a garnish to enhance the presentation.
• Leftover Coo-Coo can be sliced and pan-fried for a delicious breakfast option.

Serving advice

Serve the Barbadian Coo-Coo with Flying Fish hot, alongside a side of pickled vegetables or a tangy sauce. Accompany it with a refreshing tropical fruit salad to complement the flavors.

Presentation advice

Present the dish by placing a generous portion of creamy Coo-Coo on a plate, topped with a golden-brown Flying Fish fillet. Garnish with fresh herbs for an added touch of color and freshness.