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Barbadian cou-cou with flying fish in tomato, onion, pepper, and thyme gravy.

Barbadian Cou-Cou and Flying Fish

Barbados-style cornmeal and okra cou-cou served with flying fish in a tomato, onion, pepper, and thyme gravy.
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Prep Time 30 minutes
Cook Time 50 minutes
Total Time 1 hour 20 minutes
Servings: 6 servings
Course: Main Course
Cuisine: Barbadian
Calories: 480
Ingredients Equipment Method Nutrition Notes

Ingredients
 
 

Flying Fish
  • 2 lb flying fish fillets or another firm thin white fish
  • 1/4 cup fresh lime juice
  • 1 1/2 tsp fine salt divided
  • 1/2 tsp ground black pepper
  • 2 tbsp fresh thyme leaves
  • 4 cloves garlic minced
  • 2 tbsp neutral oil
  • 1 large yellow onion thinly sliced
  • 1 medium red bell pepper thinly sliced
  • 3 medium ripe tomatoes chopped
  • 1 tbsp tomato paste
  • 2 cups water or fish stock
Cou-Cou
  • 12 oz fresh okra thinly sliced
  • 4 cups water divided
  • 1 1/2 cups fine yellow cornmeal
  • 2 tbsp unsalted butter

Equipment

  • Large saucepan
  • Wide skillet
  • Wooden spoon
  • Chef's knife

Method
 

Season the Fish:
  1. Toss fish with lime juice, 1 teaspoon salt, pepper, thyme, and half the garlic. Marinate for 20 minutes, then pat lightly dry.
Make the Fish Gravy:
  1. Heat oil in a wide skillet. Cook onion and bell pepper for 6 minutes, then add remaining garlic, tomatoes, and tomato paste for 4 minutes. Add stock and simmer for 8 minutes.
  2. Nestle the fish into the gravy, cover, and cook gently for 6 to 8 minutes until the fillets are opaque and flake in compact pieces.
Cook the Cou-Cou:
  1. Simmer okra in 3 cups water for 12 minutes until tender. Whisk cornmeal with remaining cold water, then pour it slowly into the okra while stirring.
  2. Cook over low heat for 15 to 18 minutes, stirring firmly, until smooth and pulling from the sides. Beat in butter and remaining salt.
Serve:
  1. Shape cou-cou with a buttered bowl or spoon it onto a platter. Arrange fish beside it and spoon over the onion-pepper gravy.

Nutrition

Calories: 480kcalCarbohydrates: 48gProtein: 39gFat: 15gSaturated Fat: 5gCholesterol: 105mgSodium: 820mgFiber: 7gSugar: 8g

Notes

  • Add the cornmeal slurry gradually and keep stirring to prevent lumps while preserving a smooth surface.
  • Refrigerate fish and cou-cou separately for two days; loosen cou-cou with water when reheating.

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