Barbadian Flying Fish Stew with Cou-Cou Style Rice

Ingredients

• 600 g flying fish fillets or tilapia fillets
• 300 g long-grain white rice
• 150 g okra, sliced
• 400 g tinned chopped tomatoes
• 1 green pepper
• 1 white onion
• 3 garlic cloves
• 1 tbsp Worcestershire sauce
• 0.5 tsp ground allspice
• 2 tbsp vegetable oil

Method

1. 1

   Season the fish fillets with allspice, salt and pepper. Set aside.

2. 2

   Heat the oil in a wide pan over medium heat. Cook the diced onion and green pepper for 5 minutes. Add the garlic and cook for 1 minute.

3. 3

   Stir in the chopped tomatoes, Worcestershire sauce and 150ml water. Simmer for 8 minutes until slightly thickened.

4. 4

   Gently lay the fish fillets into the sauce, scatter over the sliced okra, cover and cook for 10 minutes until the fish is flaky and the okra is tender.

5. 5

   Meanwhile, cook the rice in salted water according to packet instructions, stirring in any extra cooked okra if desired for a cou-cou effect.

6. 6

   Serve the spiced fish stew over the rice.