🇧🇧 Barbadian Flying Fish and Cou-Cou Recipe
Prep Time: 30 mins | Cook Time: 45 mins | Serves: 4
Difficulty: Medium | Region: Caribbean – Barbados
🏝️ Introduction
Hey food lovers! 🌴 Today, I’m sharing one of Barbados’ most beloved national dishes — Flying Fish and Cou-Cou. This dish is the heart of Bajan cuisine — flaky, tender flying fish fillets simmered in a zesty tomato sauce, served alongside creamy cou-cou, a comforting blend of cornmeal and okra. It’s like sunshine on a plate — full of flavor, warmth, and island pride.
If you’ve ever visited Barbados, you’ve probably seen flying fish gliding just above the turquoise sea. Locals pair them perfectly with cou-cou for a wholesome, delicious meal that feels like home.
🍽️ Ingredients
For the Flying Fish:
- 4 fillets of flying fish (or substitute with snapper or tilapia)
- 1 lime, juiced
- 1 tsp salt
- ½ tsp black pepper
- 1 tsp Bajan seasoning (or make your own with thyme, garlic, and onion)
- 2 tbsp vegetable oil
- 1 medium onion, finely chopped
- 1 tomato, diced
- 1 scotch bonnet pepper (optional, for spice lovers)
- 1 clove garlic, minced
- 1 tbsp tomato paste
- 1 cup water
- 1 tsp fresh thyme leaves
- 1 tbsp butter
For the Cou-Cou:
- 1 cup cornmeal (fine or medium grind)
- 4 okra pods, sliced
- 1 ½ cups water (for the okra)
- 2 cups hot water (for mixing cornmeal)
- 1 tsp salt
- 1 tbsp butter
👩🏾🍳 Instructions
Step 1: Prepare the Flying Fish
- Rinse fish fillets with lime juice and water, then season with salt, pepper, and Bajan seasoning.
- Heat oil in a skillet, add onions, garlic, tomatoes, and thyme. Sauté until fragrant.
- Stir in tomato paste, scotch bonnet, and a cup of water. Let simmer for 10 minutes.
- Gently lay the fish fillets in the sauce, cover, and simmer for 10–12 minutes until cooked through.
- Add butter at the end for a rich, glossy finish.
Step 2: Make the Cou-Cou
- Boil okra in 1½ cups of water until tender. Remove okra but keep the water.
- In a mixing bowl, slowly stir cornmeal into 2 cups of hot water to form a smooth paste.
- Gradually pour in the okra water while stirring constantly to avoid lumps.
- Add the okra slices, salt, and butter, stirring continuously with a wooden spoon (traditionally called a cou-cou stick) until thick and creamy.
- When the mixture pulls away from the sides of the pot, it’s ready. Mold it into a bowl shape for serving.
🌿 Serving Suggestion
Serve the flying fish and its sauce on top of a scoop of warm cou-cou. Garnish with fresh thyme and a lime wedge. Add a side of fried plantains or a light cucumber salad for an extra Caribbean touch.
💪 Nutritional Benefits
- Flying fish: High in lean protein and omega-3s.
- Okra: Great for digestion and rich in antioxidants.
- Cornmeal: Provides energy and essential minerals.
