Entree: Barbados – Southern Culinary Region – Flying Fish and Cou-Cou (Barbadose national meal of seasoned flying fish served with cou-cou, a savory cornmeal and okra polenta)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 30 min

Cook 35 min

Total 1 hr 5 min

Ingredients

U.S. measurements first, metric equivalents in parentheses. Conversions are approximate; oz means weight ounces, not fluid ounces.

- 4 flying fish fillets, approx. 6 oz (170 g) each
- 1 cup (240 ml) fine cornmeal
- 12 oz (340 g) okra, sliced
- 4 cups (960 ml) water, divided
- 2 tbsp (30 g) unsalted butter
- 2 tbsp (30 ml) vegetable oil
- 1 cup (240 g) yellow onion, finely chopped (about 1 medium)
- 3 cloves (5/16 oz (9 g)) garlic, minced
- 2 scallions, sliced (approx. 1 1/16 oz (30 g))
- 4 sprigs fresh thyme
- 1 Scotch bonnet or habanero pepper, seeded and finely chopped (optional), approx. 0.35 oz (10 g)
- 1 cup (240 g) canned crushed tomatoes
- 1 tbsp (15 ml) tomato paste
- 2 tbsp (30 ml) lime juice
- 1 tsp (5 g) sea salt, plus more to taste
- 1/2 tsp (2.5 g) freshly ground black pepper
- 1/2 cup (60 g) all-purpose flour for dredging
- 1/2 tsp (2.5 g) paprika
- 1/4 cup (60 ml) vegetable oil for frying
- 2 tbsp (30 ml) butter for finishing gravy

Show original ingredient measurements

- 4 flying fish fillets, approx. 6 oz (170 g) each
- 1 cup (240 ml) fine cornmeal
- 12 oz (340 g) okra, sliced
- 4 cups (960 ml) water, divided
- 2 tbsp (30 g) unsalted butter
- 2 tbsp (30 ml) vegetable oil
- 1 cup (240 g) yellow onion, finely chopped (about 1 medium)
- 3 cloves (9 g) garlic, minced
- 2 scallions, sliced (approx. 30 g)
- 4 sprigs fresh thyme
- 1 Scotch bonnet or habanero pepper, seeded and finely chopped (optional), approx. 10 g
- 1 cup (240 g) canned crushed tomatoes
- 1 tbsp (15 ml) tomato paste
- 2 tbsp (30 ml) lime juice
- 1 tsp (5 g) sea salt, plus more to taste
- 1/2 tsp (2.5 g) freshly ground black pepper
- 1/2 cup (60 g) all-purpose flour for dredging
- 1/2 tsp (2.5 g) paprika
- 1/4 cup (60 ml) vegetable oil for frying
- 2 tbsp (30 ml) butter for finishing gravy

Instructions

1. Make the cou-cou: Bring 3 cups (720 ml) water, 1 tsp (5 g) salt, sliced okra, and 1 tbsp (15 g) butter to a simmer in a medium saucepan. Cook until okra is very soft, about 10 minutes.
2. Whisk the cornmeal with remaining 1 cup (240 ml) water to a smooth slurry. Slowly pour into simmering okra while stirring constantly to avoid lumps. Cook over low heat, stirring frequently, until thick and smooth, about 8–10 minutes; add more water by tablespoon if too stiff. Stir in 1 tbsp (15 g) butter and adjust salt. Keep warm covered.
3. Prepare the fish: Pat fillets dry and season with 1/2 tsp (2.5 g) salt, 1/4 tsp (1.25 g) black pepper, and paprika. Lightly dredge in flour, shaking off excess.
4. Heat 1/4 cup (60 ml) vegetable oil in a large skillet over medium-high heat. Fry fillets 2–3 minutes per side until golden and cooked through (internal opaque texture). Transfer to a plate and keep warm.
5. Make the tomato-herb gravy: In a separate skillet heat 2 tbsp (30 ml) vegetable oil over medium heat. Add chopped onion, scallions, garlic, thyme, and chopped pepper if using; sauté until softened, about 5 minutes.
6. Stir in crushed tomatoes and tomato paste; simmer 6–8 minutes to develop flavor. Add lime juice, 1/2 tsp (2.5 g) salt, and 1/4 tsp (1.25 g) black pepper. Swirl in 2 tbsp (30 g) butter off heat for richness.
7. To serve: Spoon cou-cou onto plates, place a fried flying fish fillet atop each portion, and ladle tomato-herb gravy over the fish. Garnish with extra thyme or sliced scallion if desired.