Coo Coo & Stew Fish

This Coo Coo & Stew Fish recipe is one for the books! This dish is a Caribbean favourite and I love it.

There are many ways to make this dish. Some people love to simmer the fish in the tomato sauce. I prefer to fry the fish first and then add it to the sauce. Frying the fish first prevents it from being “too wet or soggy” and it’s just the way I like it.

I learned to make Coo coo another way by adding the milk first and then including all the vegetables. But I believe sautéing the vegetables first it brings out more flavour and adds body to the dish.

Another tip I learned is replacing the addition of water with full cream milk. This helps make the mixture creamier.

I remember growing up and being fond of this dish but not really knowing what to call it until one day I experimented and realized I loved each part of making it.

Coo Coo & Stew Fish

Discover how to make perfect coo coo stew fish with tips on frying fish and sautéing vegetables for maximum deliciousness!

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Course: Main Course

Cuisine: Caribbean, Tobago, Trinidad

Author: Renee

Ingredients

Coo Coo

• 1 ½ C Cornmeal
• 4 Ochroes-diced
• 1 Carrot -diced
• ½ Onion-diced
• 3 Garlic cloves-diced
• 1 Sweet pepper-diced
• 1 Celery stalk-diced
• 1 Chadon Beni leaf-diced
• 3 tbsp Butter
• 2 C Coconut milk
• ½ C Cuisine Full cream milk
• Salt-to taste
• Black pepper- to taste

Fry Fish

• 3 White fish fillet
• ½ C Cuisine All Purpose Flour
• 2 tsp salt
• 2 tsp Black pepper
• 1 tsp Paprika
• 2 Garlic cloves
• 1 lime
• 3 tbsp Cuisine Soya Bean oil

Tomato Sauce

• 2 tbsp Cuisine Soy Bean oil
• 1 Red onion –thin slices
• ½ Red Sweet pepper-thin slices
• ½ Yellow Sweet peppers –thin slices
• 2 Tomatoes –thin slices
• 3 Pimentos-thin slices
• 1 Chadon Beni leaf-thin slices
• 1 Celery Stalk-thin slices
• 2 tbsp Tomato paste
• 1 tbsp Brown sugar
• 2 tbsp Roucou
• ½ C Water
• Salt-to taste
• Black Pepper

Instructions

• Prepare all the vegetables ahead by slicing and dicing as shown in the video.
• Place butter in a pot to melt and sauté the vegetables for the Coo coo. Cook for 5 minutes until the ochroes have been broken down. Add salt and black pepper to your liking.
• Next add coconut milk and full cream milk. Note: (Make sure the liquid is hot and comes to a boil.)
• On the heat add a little of the cornmeal and continue whisking quickly until all the cornmeal is incorporated. Add 1tbsp butter and mix well. Note: (Keep whisking fast as it helps to prevent lumps. Also make sure to cook the cornmeal for at least 5 minutes until all the liquid has absorbed and everything is fully blended.
• Place the mixture into a grease dish and allow to set for at least 15-20 minutes.
• Season the fish with salt, black pepper, garlic, lime juice and lime zest and rub the fish.
• To the flour add salt, black pepper, paprika and mix well. Take each fish and coat both sides in the flour mixture.
• In a hot pan add the oil and pan fry the fish on both sides just until its golden brown.
• To make the sauce add oil to a hot pot and sauté all the vegetables. Next add the tomato paste, brown sugar, Roucou and water. Add salt and black pepper to your liking.
• Place the fish in the pot and toss gently.
• Cut Coo coo as desired and serve with the fish.
• Enjoy!

Video

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