COU – COU AND JACK MACKEREL SAUCE

COU – COU AND JACK MACKEREL SAUCE

  • Super Administrator
  • 30 Januari 20186
  • 82 Kali Dilihat
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Cou – cou and steamed flying fish is the national dish of barbados. Cou – cou is also often served with a sauce made with canned salmon or mackerel or sometimes liver. If flying fish is not readily available  in your  country, this recipe shows how you can make a wonderful sauce with canned mackerel. Canned mackerel can very in its salt content so be sure to check the label and choose the lowest salt option.

INGREDIENTS

For the cornmeal cou – cou

  • 300 g fine cornmeal
  • 8 okras, sliced thinly
  • 600 ml and 720 ml water

For the jack mackerel sauce

No – stick cooking spray

  • 1 medium onion, chopped
  • 1 sweet pepper / capsicum, chopped
  • 3 medium tomatoes, chopped
  • 2 medium garlic cloves, minced
  • 10 sprigs fresh thyme
  • 5 sprigs fresh marjoram
  • 1 tablespoon paprika
  • 1 tablespoon curry powder
  • ¼ teaspoon black pepper
  • 1 x 425 can mackerel ( jack mackerel ) in tomato sauce
  • 240 ml water

TO MAKE THE COU – COU

  1. Mix the cornmeal in a bowl with 600 ml water to make a smooth paste
  2. Boil the okras in 720 ml of water until soft ( 2 – 3 minutes ), the saucepan should be only half – covered to prevent the okra boiling over. Strain the cooked okras, reserving the okra water in a separate bowl
  3. Return the saucepan to the low heat. Add a small amount of the okra water and all the cornmeal mixture and stir. Gradually add the rest of the okra water to the cornmeal mixture, a little at a time, stirring constantly, stirring the cou – cou ( as we say here ) takes about 10 – 15 minutes it’s done slowly and gradually to prevent lumps forming
  4. After adding the last of the okra water, stir the cooked okras into the cou – cou and cook a few minutes more. Stir just enough to blend the okra into cornmeal. The cou – cou is ready when it breaks away from the sides of the saucepan

TO MAKE THE JACK MACKEREL SAUCE 

  1. Spray a saucepan with the no – stick cooking spray and add all the ingredients except the mackerel, water and lime juice. Cook on a low heat until just tender, about 3 – 5 minutes stirring occasionally
  2. Add the mackerel, water and lime juice and simmer for 2 – 3 minutes. Serve with the cou – cou 

WHITE FISH WITH LEMON WALNUT SAUCE

Ingredients

  • 2 pounds firm white fish fillets
  • ½ cup flour ( can use equal parts wheat and white )
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 4 tablespoon olive oil

Lemon Walnut Sauce

  • 1 ½ cups walnuts
  • ½ cup water
  • 2 lemons, juiced
  • 1 teaspoon salt
  • ¼ teaspoon cayenne pepper
  • 1 small bunch cilantro, finely chopped
  • 6 cloves garlic, crushed
  • 2 tablespoons butter 

TO MAKEWHITE FISH WITH LEMON WALNUT SAUCE

Pat fish fillet dry. Combine flour and black pepper. Coat fish with flour and let sit on a rack for 10 – 15 minutes per side. Remove to a rack to drain and cool

After the sauce ( instructions below ) cools to room temperature, place fish on plate and spoon sauce over the top

Lemon Walnut Sauce :

In a blender, pulse the walnuts into a fine puree. Pour the ground walnuts into a mixing bowl and slowly  add ½ cup water, stirring constantly. Gradually add the lemon juice, salt and cayenne. The sauce should be somewhat on the thick side.

Very finely chop the cilantro with the garlic. In a skillet, over medium heat,

Add butter and saute the garlic and cilantro mixture until the garlic is a pale yellow ( you can use the same skillet you fried the fish in for this step, if you prefer )

Add the walnut sauce to the skillet and simmer over medium  - low heat for about 10 minutes, stirring occasionally.

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