📝 About This Recipe
Experience the soul of Barbados with this national dish, a harmonious marriage of textures and bold Caribbean spices. Delicate flying fish fillets are seasoned with a vibrant green herb paste and simmered in a rich, aromatic tomato gravy, served alongside 'Cou-Cou'—a smooth, buttery cornmeal and okra fungi. This dish is a true celebration of island heritage, offering a comforting yet sophisticated taste of the tropical coast.
🥗 Ingredients
The Flying Fish & Marinade
- 8 pieces Flying Fish Fillets (cleaned and scaled; sea bass or tilapia can be substituted)
- 2 tablespoons Lime Juice (freshly squeezed)
- 3 tablespoons Bajan Seasoning (a blend of green onions, garlic, scotch bonnet, thyme, and parsley)
The Tomato Gravy
- 2 tablespoons Vegetable Oil
- 1 medium Onion (finely diced)
- 3 cloves Garlic (minced)
- 1/2 cup Bell Pepper (thinly sliced)
- 2 large Tomatoes (chopped)
- 1 tablespoon Tomato Paste
- 3 sprigs Fresh Thyme (leaves only)
- 1 cup Water or Fish Stock
The Cou-Cou
- 2 cups Cornmeal (fine yellow cornmeal)
- 12 pieces Okra (sliced into rings)
- 4 cups Water (divided)
- 2 tablespoons Butter (unsalted)
- 1 teaspoon Salt (to taste)
👨🍳 Instructions
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1
Rinse the fish fillets with lime juice and water, pat dry, and rub thoroughly with the Bajan seasoning. Let the fish marinate in the refrigerator for at least 30 minutes to allow the flavors to penetrate.
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2
Prepare the okra for the Cou-Cou by placing the sliced rings into a pot with 2 cups of water and a pinch of salt. Bring to a boil and simmer for 10 minutes until the okra is soft and the water becomes slightly viscous.
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3
Strain the okra, reserving the 'okra water' in a separate bowl. Keep the cooked okra pieces aside.
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4
In a large bowl, mix the cornmeal with the remaining 2 cups of cold water to create a slurry. This prevents lumps from forming when cooking.
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5
Pour the reserved okra water back into a heavy-bottomed pot (traditionally a 'cuckoo pot' or heavy saucepan) and bring to a gentle simmer.
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6
Slowly pour the cornmeal slurry into the simmering okra water, whisking constantly with a wooden spoon or a 'cou-cou stick' to ensure a smooth texture.
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7
Add the cooked okra pieces and butter to the cornmeal. Reduce the heat to the lowest setting, cover the pot, and let it steam for 10-15 minutes. Stir vigorously every few minutes to achieve a firm, smooth consistency.
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8
While the Cou-Cou steams, start the gravy. Heat oil in a large skillet over medium heat and sauté the onions, garlic, and bell peppers until softened.
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9
Stir in the chopped tomatoes, tomato paste, and thyme. Cook for 5 minutes until the tomatoes break down into a thick sauce.
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10
Add the water or fish stock to the skillet and bring to a simmer. Season the sauce with salt and pepper to taste.
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11
Carefully roll the marinated fish fillets (from the tail to the head) and secure with a toothpick if necessary. Gently place them into the simmering gravy.
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12
Cover the skillet and poach the fish in the sauce for 8-10 minutes until the fish is opaque and flakes easily with a fork.
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13
To serve, grease a small bowl with butter, pack it with Cou-Cou, and invert it onto a plate to create a neat mound. Indent the center slightly.
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14
Spoon the fish and a generous amount of the tomato gravy over and around the Cou-Cou mound. Serve immediately while piping hot.
💡 Chef's Tips
Always use fine cornmeal for Cou-Cou; coarse meal will result in a gritty texture that won't hold its shape. If you cannot find flying fish, use thin fillets of snapper or tilapia and roll them similarly to maintain the aesthetic. Don't rush the Cou-Cou; the 'steaming' phase on low heat is essential for cooking the cornmeal thoroughly so it doesn't taste raw. If the Cou-Cou becomes too stiff while stirring, add a tablespoon of hot water at a time to loosen it to a mashed-potato-like consistency. For an authentic kick, add a whole scotch bonnet pepper to the gravy while simmering, but remove it before serving to avoid breaking it.
🍽️ Serving Suggestions
Serve with a side of fresh Bajan pickled cucumber and red onion salad for a cooling contrast. A cold Banks Beer or a glass of rum punch is the traditional beverage of choice. Pair with slices of buttery avocado (known as 'pear' in the Caribbean) to complement the savory gravy. Add a dash of West Indian hot pepper sauce on the side for those who enjoy extra heat. Garnish with freshly chopped parsley and a wedge of lime for a bright finish.