Entree: Barbados – Northern Culinary Region – Cou-Cou and Flying Fish (Cornmeal and okra porridge served with seasoned flying fish in a Bajan pepper-tomato gravy)

Serving Size: 4

Approximate Time

Prep 20 min

Cook 20 min

Total 40 min

Ingredients

- 2 cups (320 g) fine yellow cornmeal
- 4 cups (960 ml) water, plus extra as needed
- 8 oz (225 g) okra, sliced thin
- 2 tbsp (28 g) unsalted butter
- 1 tsp (5 g) salt, plus more to taste
- 6 whole flying fish, approx. 6 oz (170 g) each, cleaned and gutted
- 2 tbsp (30 ml) lime juice
- 1/2 tsp (1 g) black pepper
- 1/2 cup (120 ml) vegetable oil for frying
- 1 tbsp (15 ml) olive oil
- 1 medium onion, approx. 6 oz (170 g), chopped
- 2 scallions, approx. 30 g, chopped
- 2 cloves garlic, minced (approx. 6 g)
- 1 Scotch bonnet pepper, whole or finely chopped (seeds removed to reduce heat) (approx. 10 g)
- 1 cup (240 g) diced tomatoes, canned or fresh
- 1 tbsp (15 ml) tomato paste
- 1/2 cup (120 ml) fish stock or water
- 1 sprig fresh thyme or 1 tsp (1 g) dried thyme
- 1 tsp (4 g) brown sugar (optional, to balance acidity)
- 2 tbsp (30 ml) chopped fresh parsley
- Lime wedges for serving

Instructions

1. Pat the flying fish dry and rub with lime juice, 1 tsp (5 g) salt, and 1/2 tsp (1 g) black pepper; let rest while you prepare the cou-cou and gravy.
2. For the cou-cou: bring 3 cups (720 ml) water and the sliced okra to a simmer in a medium saucepan. Cook 5–7 minutes until okra is softened and slightly mucilaginous, then mash lightly with a fork or use a blender for a few pulses to release thickening.
3. Reduce heat to low. Gradually whisk in the cornmeal in a steady stream to the okra-water mixture, then cook, stirring constantly with a wooden spoon, until the mixture thickens and pulls away from the sides, about 6–8 minutes. Add the remaining 1 cup (240 ml) water if too stiff. Stir in the butter and 1/2 tsp (2.5 g) salt, adjust seasoning, and keep warm covered.
4. Meanwhile make the pepper-tomato gravy: heat 1 tbsp (15 ml) olive oil in a skillet over medium heat. Add the chopped onion, scallions, and garlic and sauté until soft and fragrant, about 4–5 minutes.
5. Add the tomato paste and cook 1 minute, then stir in the diced tomatoes, fish stock or water, thyme, Scotch bonnet (whole for mild heat or chopped for more), and brown sugar if using. Simmer gently 8–10 minutes to meld flavors.
6. Heat 1/2 cup (120 ml) vegetable oil in a large frying pan over medium-high heat. When hot, carefully add the seasoned flying fish and pan-fry 2–3 minutes per side until golden and cooked through (timing will vary by fish size). For a gentler finish, spoon hot gravy over fish and simmer 2–3 minutes instead of deep frying.
7. Transfer fried fish to the skillet with the gravy for the last minute to coat and heat through. Taste and adjust salt.
8. To serve, spoon cou-cou onto plates, place a flying fish atop each portion, spoon additional gravy over the fish, sprinkle with chopped parsley, and serve with lime wedges.