Cou-Cou and Flying Fish (Barbadian National Dish)
Local name: Cou-cou and flying fish
In short: Barbados's national dish: smooth cornmeal and okra cou-cou served with flying fish simmered in a light gravy of tomato, onion and thyme. It takes about 1 h 5 min in total and makes 4 servings.
- Prep
- 25 min
- Cook
- 40 min
- Resting
- 30 min
- Total
- 1 h 5 min
- Servings
- 4
- Difficulty
- Medium
- Calories
- 365 kcal
Cou-cou and flying fish is the national dish of Barbados. Cou-cou is cornmeal and okra stirred over low heat with a wooden stick until it turns smooth and stiff, then shaped in a buttered bowl. It is served with flying fish seasoned with lime and herbs and simmered in a light gravy of tomato, onion and thyme. Flying fish are caught around the island, and the dish is eaten at lunch counters and family tables alike.
Instructions
- Rub the fish with the lime juice, garlic, thyme, salt and pepper and leave for 30 minutes in the fridge.
- For the gravy, heat the oil in a wide pan and cook the onion and bell pepper for 4 minutes. Add the tomato, tomato paste and thyme sprigs and cook for 5 minutes until thick. Add the water and hot pepper and simmer for 5 minutes.
- For the cou-cou, simmer the okra in the 600 ml of water with the salt for 10 minutes until very soft. Lift out the okra with a slotted spoon and keep the water in the pot.
- Stir the cornmeal into the cold water to make a smooth slurry. Bring the okra water back to a boil, then pour in the slurry, stirring constantly with a wooden spoon.
- Cook over low heat for 6 to 8 minutes, beating vigorously, until the mixture is very thick and pulls away from the pan. Return the okra and beat in the butter until the cou-cou is smooth and glossy.
- Lay the fish in the gravy, cover and simmer for 5 to 6 minutes until opaque and flaking.
- Pack the cou-cou into a buttered bowl, turn it out onto a plate, and make a shallow dip on top. Serve with the fish and gravy spooned into the dip.
Tips
- Beat the cou-cou hard with a wooden spoon or a traditional cou-cou stick. This makes it smooth and keeps the cornmeal from forming lumps.
- Flying fish is hard to find outside the Caribbean. Thin fillets of sole, flounder or tilapia cook in the same time and take the seasoning well.
Questions and answers
What is cou-cou?
Cou-cou is cornmeal cooked with okra into a smooth, firm mash, similar to polenta but silkier from the okra. It is the base of Barbados's national dish.
Can I make cou-cou ahead of time?
Cou-cou is best eaten right away because it stiffens as it cools. If needed, reheat slices in a covered pan with a splash of water, or fry them in butter.
Is cou-cou the same as polenta or fungie?
They are close relatives made from cornmeal, but cou-cou always contains okra and is stirred until very smooth. It is also served molded, with the fish gravy in a dip on top.
How long does it take to make Cou-Cou and Flying Fish (Barbadian National Dish)?
About 1 h 5 min in total: 25 min of preparation and 40 min of cooking.
How many calories are in Cou-Cou and Flying Fish (Barbadian National Dish)?
About 365 kcal per serving, with 28 g of protein, 36 g of carbohydrates and 12 g of fat. These values are estimates.
Nutrition per serving
| Calories | 365 kcal |
|---|---|
| Protein | 28 g |
| Carbohydrates | 36 g |
| Fat | 12 g |
| Fiber | 5 g |
| Sugar | 5 g |
| Sodium | 930 mg |
Estimated values, calculated from the ingredients.
