Saturday, April 20, 2024

How to Cook Like a Bajan Episode 2: Cou Cou & Flying Fish


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This week, executive chef Rhea Gilkes cooks up cou cou and flying fish.

Recipes below:


• 2 cups Valrico Corn Meal
• Water
• 1 cup okras
• 1 onion
• 2 garlic pods
• 1 tsp thyme
• 1 tsp marjoram
• To taste salt and pepper
• 1/4 cup Anchor Butter
• Roberts Soybean Oil to sauté

1. Place the corn meal in 2 cups of water to soak for a minimum of 1 hour. Sauté onion, garlic, herbs and okra with oil. Add 4 cups of water and bring to a boil, then simmer for 5 minutes. Add salt and pepper to taste. Strain liquid and reserve separately.
2. Place soaked corn meal and 1/2 okra slush in a heavy bottomed sauce pan on low heat, continually stirring and occasionally adding okra slush until cornmeal is fully steamed. Mixture should be thick and smooth.
3. Stir in okra and butter to finish. Adjust seasoning as necessary.
(Cou Cou stick or whisk can be used for stirring)

• 8 flying fish
• 1 onion
• 2 garlic pods
• 2 cups tomatoes (fresh or canned)
• 1 sweet pepper
• 1/4 cup chives
• 1 tsp thyme
• 1 tsp parsley
• 1/4 cup Anchor Butter
• 1/4 cup Home Ketchup
• Salt and pepper to taste
• 1 tbsp turmeric
• 2 tbsp curry
• 1/2 scotch bonnet pepper (deseeded)
• 1/4 cup Roberts Soybean Oil
• Fresh or Goya canned tomatoes
*Water (vegetable stock)
1. Wash and dry flying fish. Season with salt and pepper, place green seasoning between the groves of the fish fillet. Roll the flying fish lengthways and pin with a toothpick if necessary to maintain the shape.
2. Sauté onions and garlic in oil and add 1 tsp of butter until soft. Add turmeric and curry for 2 minutes, then add thyme, marjoram and chives. Finish with parsley.
3. Toss tomatoes in to sauté, then add sweet pepper, water, butter and allow to simmer. Add salt and pepper to taste, ketchup, scotch bonnet pepper. Place flying fish in the pan, cover and allow to simmer until fish is cooked.

• 2 whole onions
• 4 garlic pods
• 1/2 cup chives
• 1 tbsp thyme
• 1 tbsp marjoram
• 1/4 cup parsley
• 2 tbsp Goya Vinegar
• To taste salt and pepper
• 3 tbsp curry
• 1/4 scotch bonnet pepper (increase according to taste)
• 2 tbsp paprika
• 1 tbsp turmeric

Blend all ingredients in food processor to slightly chunky paste. Place in glass jar and keep refrigerated.


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