Entree: Barbados – National Cuisine – Cou-Cou and Flying Fish (A creamy cornmeal and okra porridge served with seasoned flying fish and a tomato-based gravy)

Serving Size: 4

Approximate Time

Prep 25 min

Cook 25 min

Additional 10 min

Total 55 min

Ingredients

- 2 cups (480 ml) fine cornmeal (also called polenta or fine yellow cornmeal)
- 4 cups (960 ml) water, plus extra as needed
- 1 cup (240 ml) canned coconut milk (optional for creamier cou-cou)
- 2 tbsp (30 ml) butter
- 1 tsp (5 g) salt, plus more to taste
- 1 cup (150 g) okra, sliced into 1/4-inch (6 mm) rounds
- 4 whole flying fish, cleaned and gutted, approx. 6 oz (170 g) each
- 2 tbsp (30 ml) vegetable oil for frying or 2 tbsp (30 ml) for brushing if steaming
- 1 lime, halved, for juice
- 1 tsp (2 g) black pepper

Gravy and fish seasoning
- 2 tbsp (30 ml) vegetable oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 scallion (green onion), chopped
- 1 medium tomato, chopped or 1 cup (240 ml) canned crushed tomato
- 1 tbsp (15 ml) tomato paste
- 1 tsp (1 g) fresh thyme leaves or 1/2 tsp (1 g) dried thyme
- 1 small hot pepper (Scotch bonnet or habanero), whole or split for mild heat; remove for less heat
- 1 cup (240 ml) fish stock or water
- 1 tsp (5 ml) white vinegar or lime juice
- Salt to taste
- 1 tbsp (15 ml) chopped fresh parsley or chadon beni (culantro) for garnish

Optional green seasoning for fish (blend to paste)
- 1/4 cup (60 ml) chopped fresh parsley and/or chadon beni
- 1 scallion, chopped
- 1 small clove garlic
- 1 tbsp (15 ml) olive oil
- 1/2 tsp (2 g) salt

Instructions

1. Prepare the cou-cou base: In a medium saucepan bring 4 cups (960 ml) water to a gentle boil with 1 tsp (5 g) salt. Add the sliced okra and simmer 4–5 minutes until tender and a little mucilaginous. Remove about 1/4 cup (60 ml) of the okra-cooking liquid and set aside.
2. Stir the cornmeal into the pot in a steady stream over medium-low heat, whisking or stirring constantly to avoid lumps. Add coconut milk if using. Reduce heat and cook, stirring frequently with a wooden spoon or whisk, until thick and smooth, 10–12 minutes. Add the reserved okra liquid a little at a time if too stiff.
3. Finish the cou-cou: Stir in 2 tbsp (30 ml) butter and adjust salt. Fold the cooked okra pieces into the cornmeal to create the traditional speckled texture. Keep warm, covered, while you prepare the fish and gravy.
4. Season the fish: Pat flying fish dry and rub inside and out with the green seasoning paste or with salt, black pepper, and lime juice. If frying, lightly flour the fish for a crisper exterior (optional).
5. Cook the flying fish: For frying, heat 2 tbsp (30 ml) vegetable oil in a large skillet over medium-high heat and fry the fish 3–4 minutes per side until golden and cooked through. For steaming, place seasoned fish in a steamer or on a rack over simmering water, brush with oil, and steam 6–8 minutes until opaque and flaky.
6. Make the gravy: Heat 2 tbsp (30 ml) vegetable oil in a saucepan over medium heat. Sauté the onion, garlic, and scallion until softened, about 3–4 minutes. Add the chopped tomato or canned crushed tomato and tomato paste; cook 3–4 minutes to develop flavor.
7. Add thyme, whole hot pepper, fish stock (or water), and vinegar or lime juice. Simmer the gravy gently 8–10 minutes to thicken and marry flavors. Season to taste with salt and remove the hot pepper before serving if desired.
8. Plate and serve: Spoon cou-cou onto plates, place a flying fish alongside or on top, and ladle the tomato gravy over the fish. Garnish with chopped parsley or chadon beni. Serve immediately.