Cassava and Saltfish Cou-Cou with Callaloo Sauce

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

A traditional Trinidadian dish combining creamy cou-cou made from grated cassava and cornmeal, served with a savory saltfish and spinach-based callaloo sauce. This Caribbean-inspired seafood recipe, ready in about 45 minutes, pairs cassava, peeled and grated, fine cornmeal, water for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 30 min Serves 4 Caribbean cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: In a large pot, bring 4 cups water and 1 tsp salt to a boil. Gradually whisk in 2 cups grated cassava and 1 cup fine cornmeal, stirring constantly to avoid lumps. Reduce heat to low and cook, stirring continuously with a wooden spoon, for about 15 minutes until thick and smooth.
  2. Step 2: Meanwhile, heat 3 tbsp vegetable oil in a skillet over medium heat. Add 1 chopped medium onion, 2 minced garlic cloves, and 1 chopped scotch bonnet pepper. Sauté for 4 minutes until fragrant.
  3. Step 3: Add 1 lb soaked and flaked salted codfish and 3 cups chopped callaloo leaves or spinach to the skillet. Stir in 1 chopped medium tomato and 1/2 tsp black pepper, cooking for 8 minutes until the greens are wilted and the saltfish is heated through.
  4. Step 4: Serve the cou-cou hot, spooning the callaloo saltfish sauce over the top for a traditional Trinidadian meal.

Frequently asked questions

How long does Cassava and Saltfish Cou-Cou with Callaloo Sauce take to make?

Total time is about 45 minutes (15 min prep + 30 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.

How do I store leftover Cassava and Saltfish Cou-Cou with Callaloo Sauce?

Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.

Can I substitute ingredients in Cassava and Saltfish Cou-Cou with Callaloo Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Cassava and Saltfish Cou-Cou with Callaloo Sauce for a different number of people?

The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

What goes well with Cassava and Saltfish Cou-Cou with Callaloo Sauce?

Caribbean seafood like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.

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