Salt fish with cou cou & creole sauce

Salt fish and creole sauce is a traditional Caribbean dish, which is given extra flavour and a beautiful colour through the sweet peppers.

Serves: 6


  • 8 oz salted cod
  • 1 large onion, finely chopped
  • 1 garlic clove, finely minced
  • 1 tbsp fresh thyme, chopped
  • 50 g butter
  • 30 mls olive oil
  • 3 tomatoes, peeled, deseeded and chopped
  • 1 red pepper, sliced
  • 1 yellow pepper, sliced
  • 1 green pepper, sliced
  • Salt
  • Black pepper
  • 1 scotch bonnet pepper
  • 200 g polenta/ corn meal
  • 1 l water
  • 30 mls vegetable oil
  • 30 g butter
  • 1 tbsp vegetable stock powder
  • 3 spring onions
  • 1 tin coconut milk


Salt fish and creole sauce:

1. Soak salt cod in water overnight, changing the water twice to remove excess salt.

2. Soak salt cod in boiling water for 1 hour.

3. Remove from water.

4. Remove skin, bones and flake cod fish.

5. Put oil and butter in a saucepan, add chopped onions and sauté for 5-10 minutes without colouring.

6. Add minced garlic and continue to sauté for 1 minute without browning, add peppers and tomatoes and cook for 5 minutes.

7. Add salt fish and whole scotch bonnet pepper and continue to cook through for approximately 3-5 minutes.

8. Season to taste with salt and pepper and remove scotch bonnet pepper.

Cou cou:

1. Put oil, butter and spring onions in a pan and sauté for 1 minute.

2. Add water, coconut milk and vegetable stock and heat until boiling.

3. Whisk polenta into boiling liquid until a thick paste (if too thick add a little more water), then cook for 5 minutes and pour into a buttered bowl.

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