Fish Lū is a traditional Polynesian dish, where fish is wrapped in banana leaves with coconut milk and vegetables, then stewed. This cooking process in an underground oven, called “umu” or “lovo”, preserves the natural flavors of the fish while infusing subtle notes of smoke and banana. Easily adaptable to a modern kitchen, this dish offers a unique and naturally gluten-free culinary experience.

Fish Lū, fish cooked in banana leaves (Polynesia)

Polynesia

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Preparation time 10 mins Cooking time 20 mins Total time 30 mins

Difficulty: Beginner Servings: 4

Author: Gluten Escape Cooking method: Traditional

Ingredients

Servings

• 600 g of white fish (mahi-mahi, tuna, or other local fish)

• 250 ml coconut milk

• 1 onion, chopped

• 1 bell pepper, cut into thin slices

• 2 carrots, cut into thin slices

• Salt and pepper to taste

• Banana leaves for the wrap

Preparation

1. Prepare the banana leaves; alternatively, you can use parchment paper.
2. Mix the fish with salt, pepper and coconut milk. Add the onions, pepper and carrots, then mix everything together.
3. Place a portion of fish and vegetables on a banana leaf. Carefully fold the sheet to wrap everything.
4. Cover each bundle well with more banana leaves if necessary.
5. Place the packets in a steamer or oven preheated to 180°C and cook for approximately 20 minutes.
6. Serve hot with rice or taro to stay as close as possible to Polynesian gastronomy.

Keywords: Fish Lū Polynesia, banana leaf recipe, gluten-free fish recipe

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