Corn Meal Cou-Cou & Jack Mackerel

    • Prep Time
    • Minutes
    • Cook Time
    • Minutes

Sink your fork into this steaming hot bowl of cou-cou and mackerel without a word from your conscience.

This recipe is taken from our book “Lower your blood pressure in 14 days“, available from major book stores and pharmacies island-wide. Buy one today!

Recipe Rating

  • (1 Rating)

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Ingredients

  • Corn Meal Cou-Cou:
  • 2 1/2 cups plus 3 cups water
  • 2 cups fine cornmeal
  • 8 okras, sliced thinly
  • 1/4 tsp salt
  • Jack Mackerel Sauce:
  • 1 medium onion, chopped
  • 3/4 cup chopped sweet pepper
  • 3 medium tomatoes, chopped
  • 2 medium garlic cloves, minced
  • 10 sprigs fresh thyme
  • 5 sprigs fresh marjoram
  • 1 Tbsp curry
  • 1 Tbsp paprika
  • 1/4 tsp black pepper
  • 1 large can Jack mackerel in tomato sauce
  • 1 cup water
  • Juice of half a lime
  • No-stick spray

Nutrition Info

  • Jack Mackerel Sauce: 235 cal, 2g sat fat, 21g carb, 9g fibre, 357mg sodium

Instructions

  • 1. Corn Meal Cou-Cou: Mix cornmeal in a bowl with 2½ cups of water to make a smooth paste.
  • 2. Cook the okras in 3 cups of water until soft (2-3 minutes) – saucepan should be only half-covered to prevent the okras boiling over. Strain the cooked okras, reserving the okra water in a separate bowl.
  • 3. Replace the saucepan on a low heat. Add a small amount of the okra water, the salt and the cornmeal mixture. Stir. Gradually add the rest of the okra water to the cornmeal mixture, stirring constantly.
  • 4. After adding the last of the okra water, stir the cooked okras into the cou-cou and cook a few minutes more. The cou-cou is ready when it breaks away from the sides of the saucepan. Serve with Jack Mackerel Sauce or Steamed Flying Fish.
  • 5. Jack Mackerel Sauce: Spray saucepan with No-stick spray and add all the ingredients except the lime juice. Cook on a low heat until tender,stirring occasionally.
  • 6. Add the mackerel, water and lime juice and simmer for 2-3 minutes. Serve with cou-cou.

Instructions

  • 1. Corn Meal Cou-Cou: Mix cornmeal in a bowl with 2½ cups of water to make a smooth paste.
  • 2. Cook the okras in 3 cups of water until soft (2-3 minutes) – saucepan should be only half-covered to prevent the okras boiling over. Strain the cooked okras, reserving the okra water in a separate bowl.
  • 3. Replace the saucepan on a low heat. Add a small amount of the okra water, the salt and the cornmeal mixture. Stir. Gradually add the rest of the okra water to the cornmeal mixture, stirring constantly.
  • 4. After adding the last of the okra water, stir the cooked okras into the cou-cou and cook a few minutes more. The cou-cou is ready when it breaks away from the sides of the saucepan. Serve with Jack Mackerel Sauce or Steamed Flying Fish.
  • 5. Jack Mackerel Sauce: Spray saucepan with No-stick spray and add all the ingredients except the lime juice. Cook on a low heat until tender,stirring occasionally.
  • 6. Add the mackerel, water and lime juice and simmer for 2-3 minutes. Serve with cou-cou.

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