Cou-Cou and Flying Fish

Name: Cou-Cou and Flying Fish
Prep time: 25 min
Cook time: 35 min
Total time: 1 h
Yield: 4
Cuisine: Barbados
Ingredients: 600 g Flying Fish (cleaned); 1 pcs Lime (juiced); 4 g Salt; 2 g Black Pepper; 30 ml Vegetable Oil; 150 g Onion (finely chopped); 12 g Garlic (minced); 1 pcs Scotch Bonnet Chili (finely chopped); 250 g Tomato (finely chopped); 5 g Fresh Thyme; 20 ml Seasoning Sauce; 120 ml Water; 250 g Okra (sliced); 200 g Cornmeal; 800 ml Water; 30 g Salted Butter; 4 g Salt

This iconic Barbadian dish pairs smooth cornmeal cooked with okra and butter with delicately seasoned flying fish in a lightly spiced tomato gravy. It is a deeply traditional coastal meal with a savory, comforting finish.

Prep

25m

Cook

35m

Serves

Estimated

Nutrition

Per serving

513kcal

Calories

37g

Protein

17g

Fat

54g

Carbs

Estimated per serving from the base recipe. Actual nutrition may vary.

Before you start

Ingredients

Quantities update automatically when you change the serving size.

Fish

600g
Flying Fish (cleaned)
1pcs
Lime (juiced)
4g
Salt
2g
Black Pepper

Sauce

30ml
Vegetable Oil
150g
Onion (finely chopped)
12g
Garlic (minced)
1pcs
Scotch Bonnet Chili (finely chopped)
250g
Tomato (finely chopped)
5g
Fresh Thyme
20ml
Seasoning Sauce
120ml
Water

Cou-Cou

250g
Okra (sliced)
200g
Cornmeal
800ml
Water
30g
Salted Butter
4g
Salt

Cook through it

Method

Follow each step in order. Ingredient names are highlighted as you go.

10 steps

01
Rub the flying fish with the lime, then season with the salt and black pepper.
02
Set the flying fish aside while you start the sauce.
03
Heat the vegetable oil in a wide pan over medium heat. Add the onion and cook until softened.
04
Stir in the garlic and scotch bonnet chili and cook briefly until fragrant.
05
Add the tomato, fresh thyme, seasoning sauce, and water. Simmer until the tomato breaks down and the gravy thickens slightly.
06
Nestle the flying fish into the sauce, spoon some sauce over the top, cover, and cook gently until the fish reaches 63°C (145°F), is opaque, and flakes easily.
07
Bring the water to a simmer in a separate pot. Add the okra and cook until tender and the liquid feels slightly thickened.
08
Stir in the salt, then sprinkle in the cornmeal a little at a time, stirring constantly to prevent lumps.
09
Cook over low heat, stirring often, until the cou-cou is smooth and pulls away from the sides of the pot.
10
Beat in the salted butter until glossy, then serve hot with the flying fish and sauce.

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