FLYING FISH AND COU COU RECIPE BY TASTY
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Provided by Guinness
Categories Dinner
Time 30m
Yield 2 servings
Number Of Ingredients 35
Steps:
- Make the Bajan chopped seasoning: Add the onion, spring onions, garlic, ginger, Scotch bonnet, thyme, allspice, lime juice, salt, and black pepper to a food processor and process for about 1 minute, until it reaches a rough paste-like consistency, scraping down the sides of the bowl as needed. Add the vinegar and pulse 1 or 2 times, until incorporated. Transfer to a bowl and set aside until ready to use. Any leftover seasoning will keep in an airtight container in the refrigerator for up to 2 weeks.
- Season the fish: Place the sea bass fillets on a plate and pour the lime juice over them, then sprinkle with the garlic powder, salt, and pepper. Let marinate for 15 minutes while you make the fish stew.
- Make the fish stew: Heat the olive oil in a large, high-walled skillet over medium heat. Add the onion, garlic, red bell pepper, thyme, curry powder, and garlic powder, and cook, stirring occasionally, for 2-3 minutes, until the vegetables are just starting to soften. Stir in the tomatoes and bring to a simmer, then add the butter, salt, pepper, and 2 tablespoons of the Bajan chopped seasoning. Stir until the butter melts and everything is incorporated.
- Nestle the fish into the stew until submerged halfway. Cover the pan and cook for 12-15 minutes, until the fish is cooked through and flakes easily when tested with a fork.
- Make the cou cou: Add the okra, onion, thyme, and water to a shallow nonstick saucepan or skillet over medium-high heat and bring to a boil. Immediately remove from the heat and strain, reserving the liquid and the okra separately and discarding the onion and thyme.
- Place the same saucepan over medium heat and add the cornmeal. While whisking constantly, slowly pour the reserved liquid back into the pot. Whisk until smooth, then add the salt. Cook, continuing to whisk, for 6-8 minutes, until the cornmeal is thick with a consistency similar to firm mashed potatoes.
- Slice the okra pods on the bias.
- To serve, spread the cou cou onto a serving platter or individual dishes, then sprinkle the okra on top. Carefully lift the fish from the stew and place atop the cou cou and okra, then spoon the stew over the top. Garnish with parsley. Serve with a cold Guinness Extra Stout.
- Enjoy!
Nutrition Facts : Calories 1401 calories, Carbohydrate 103 grams, Fat 83 grams, Fiber 19 grams, Protein 68 grams, Sugar 20 grams
CITRUS FISH WITH BELL PEPPER COUSCOUS
Make and share this Citrus Fish With Bell Pepper Couscous recipe from Food.com.
Provided by Barbell Bunny
Categories Halibut
Time 25m
Yield 4 serving(s)
Number Of Ingredients 16
Steps:
- In a shallow dish, combine 2 tablespoons olive oil, parsley, lemon juice and peel, lime juice and peel, orange peel, hot sauce, and thyme; season with salt and pepper.
- Add the fish and let marinate for 15 minutes.
- Meanwhile, preheat a grill or grill pan to medium.
- In a medium saucepan, heat the remaining 1 tablespoon olive oil over medium heat.
- Add the bell pepper and scallions; season with salt and pepper and cook until softened, 3 to 4 minutes.
- Add the chicken broth and bring to a boil over high heat.
- Stir in the couscous, cover and keep warm.
- Grill the fish until cooked through, about 3 minutes on each side.
- Fluff the couscous, then mix in the chopped orange.
- Serve with the fish.
Nutrition Facts : Calories 399.7, Fat 11.7, SaturatedFat 1.8, Sodium 583.9, Carbohydrate 63.1, Fiber 7.2, Sugar 5.5, Protein 12.8
SIMPLE FISH STEW
This quick and healthy one-pot is packed with white fish fillets, king prawns, a rich tomato sauce and enough veg for 3 of your 5 a day
Provided by Sara Buenfeld
Categories Dinner, Fish Course, Lunch, Main course, Supper
Time 35m
Number Of Ingredients 10
Steps:
- Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften. Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
- Add the fish, scatter over the prawns and cook for 2 mins more until lightly cooked. Ladle into bowls and serve with a spoon.
Nutrition Facts : Calories 346 calories, Fat 8 grams fat, SaturatedFat 1 grams saturated fat, Carbohydrate 20 grams carbohydrates, Sugar 17 grams sugar, Fiber 11 grams fiber, Protein 42 grams protein, Sodium 1.7 milligram of sodium
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