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caribbean

Bajan Flying Fish with Cou Cou

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
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

  1. 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.
  2. cornmealwater
    In a saucepan, bring the water to a simmer. Whisk in cornmeal and stir constantly until thickened, 2 to 3 minutes.
  3. 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.
  4. 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.

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