Cou-Cou and Flying Fish

Shopping list

• 400 g flying fish fillets — or use mackerel or sardines, boned

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• 200 g fine cornmeal

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• 150 g okra — trimmed and sliced

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• 1 piece onion — finely chopped

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• 2 clove garlic — minced

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• 2 piece tomato — chopped

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• 1 piece red bell pepper — sliced

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• 0.5 piece Scotch bonnet chilli — seeded and minced

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• 2 sprig fresh thyme

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• 1 tbsp lime juice

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• 3 tbsp vegetable oil

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• 30 g butter

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• 1.5 tsp salt

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• 0.5 tsp black pepper

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Step by step

1. 1

   Season the fish fillets with salt, pepper and lime juice. Set aside for 10 minutes.

2. 2

   Bring 600ml salted water to the boil in a medium saucepan. Add the sliced okra and cook for 5 minutes until tender. Do not drain.

3. 3

   Reduce heat to low. Gradually whisk the cornmeal into the okra and water, stirring constantly to avoid lumps. Cook, stirring, for 10– 12 minutes until thick and smooth. Stir in the butter. Cover and keep warm.

4. 4

   Heat 2 tablespoons oil in a large frying pan over medium-high heat. Fry the fish fillets for 2– 3 minutes per side until golden and cooked through. Remove and set aside.

5. 5

   In the same pan, add the remaining oil, onion and bell pepper. Cook for 5 minutes until softened. Add the garlic, Scotch bonnet and thyme; cook for 1 minute.

6. 6

   Stir in the chopped tomato and 100ml water. Simmer for 5 minutes until the sauce thickens slightly. Season with salt and pepper. Return the fish to the pan and spoon sauce over.

7. 7

   Serve the cou-cou in bowls or on plates, topped with the fish and tomato sauce.