Barbados • Caribbean • medium • 60 mins
Barbados Cou-Cou and Flying Fish
Description
Cou-Cou and Flying Fish is a beloved national dish of Barbados, featuring a savory cornmeal and okra dish served with fried or steamed flying fish. This dish reflects the island’s rich fishing heritage and is often enjoyed during special occasions and family gatherings.
Ingredients
- 1 cup cornmeal
- 2 cups water
- 1 cup okra, sliced
- 1 teaspoon salt
- 1 tablespoon butter
- 4 flying fish, cleaned and scaled
- 1 lime, juiced
- 1 teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 tablespoon vegetable oil
- 1/2 cup chopped fresh herbs (thyme, parsley, or chives)
Instructions
- In a pot, bring 2 cups of water to a boil. Add salt and sliced okra, cooking for about 5 minutes.
- Gradually whisk in the cornmeal, stirring constantly to prevent lumps. Cook for about 10-15 minutes on low heat until thickened, adding butter and fresh herbs.
- In a separate bowl, marinate the flying fish with lime juice, black pepper, garlic powder, and onion powder for at least 30 minutes.
- Heat vegetable oil in a skillet over medium heat. Fry the marinated flying fish for about 4-5 minutes on each side until golden brown and cooked through.
- Serve the cou-cou on a plate with the flying fish on top, garnished with additional herbs if desired.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Cou-Cou and Flying Fish is rich in essential nutrients, particularly from the cornmeal, which provides complex carbohydrates and dietary fiber for digestive health. The dish features flying fish, a lean source of protein and omega-3 fatty acids that support heart health and brain function. Additionally, okra adds vitamins A and C, promoting immune health and skin wellness. This traditional Barbadian meal is not only gluten-free and dairy-free but also reflects the cultural heritage of the Caribbean, highlighting the use of local ingredients for a balanced diet.
Cultural Significance
Cou-Cou and Flying Fish is not only a staple dish but also a symbol of Barbadian culture, often enjoyed during the annual Oistins Fish Festival and other local celebrations. It represents the island’s connection to the sea and its culinary traditions.
Explore More Recipes
🌍 More Barbados Recipes – Discover authentic dishes from Barbados
🗺️ More Caribbean Cuisine – Explore recipes from across Caribbean
🥗 More dairy-free Recipes – Browse our dairy-free collection
👨🍳 Similar Difficulty Recipes – Find more medium recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes