caribbean

Bajan Flying Fish with Cou Cou

Name: Bajan Flying Fish with Cou Cou
Yield: 1 serving
Cuisine: caribbean
Ingredients: 139 g white fish fillet (flying fish or mackerel); 52 g cornmeal; 111 g okra, sliced; 293 g water; 10 g butter; 7 g vegetable oil; 7 g lime juice; 2 g salt; 0.35 g black pepper

This pan-seared dish pairs white fish fillet with cornmeal, okra, sliced and butter. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Medium

Balanced High satiety Pescatarian Gluten free

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

34 g Protein

49 g Carbohydrates

36 g Fat

7 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

139g white fish fillet (flying fish or mackerel) 285 kcal
52g cornmeal 192 kcal
111g okra, sliced 37 kcal
293g water 0 kcal
10g butter 72 kcal
7g vegetable oil 62 kcal
7g lime juice 2 kcal
2g salt 0 kcal
0g black pepper 1 kcal

Cooking instructions

white fish fillet (flying fish or mackerel)lime juicesaltblack pepper
Season the fish with salt, black pepper, and lime juice. Let stand while you prep the cou cou.
cornmealwater
In a saucepan, bring the water to a simmer. Whisk in cornmeal and stir constantly until thickened, 2 to 3 minutes.
okrabuttersalt
Stir in okra, butter, and salt. Cook on low 6 to 8 minutes, stirring, until okra is tender and the mixture is smooth and thick.
white fish fillet (flying fish or mackerel)vegetable oil
Pan-sear the fish in oil over medium-high heat, 2 to 3 minutes per side. Plate cou cou and top with fish.