National Dish of Barbados – Flying Fish and Cou Cou

March 17, 2019  Nationalfoody Avatar
National Dish of Barbados – Flying Fish and Cou Cou

Fried Flying Fish

flying fish fillets12
eggs (beaten)3
flour1 cup
breadcrumbs1 cup
soybean oil2 cups
salt2 tbsps.

Creole Sauce

cloves garlic (crushed)2
onion (sliced)1
olive oil3 tbsps.
bell peppers (sliced)2
thyme (finely chopped)1 tbsp.
stewed tomatoes8 Oz.
sugar1 tsp.
pepper sauce (vinegar, mustard, salt, pickled hot pepper)1 tbsp.
parsley (chopped)4 tbsps.
stock½ cup

Cou Cou

ounces fine yellow cornmeal8 Oz.
okras (sliced ¼ inch thick)12
water4 cups
Olive oil

The island of Barbados is known for its exotic seafood (Flying Fish and Cou Cou) and one such delicacy is flying fish. Cooked in a creole sauce, it is served with another local dish called Cou Cou which is made from fine cornmeal and okra.

Directions for Preparing Flying Fish and Cou Cou

For Flying Fish

  1. Marinate the flying fish fillets in a mixture of water, lime juice and salt for ten minutes.
  2. Remove the filets and pat dry with a paper towel.
  3. Coat each filet in dry flour, then the beaten egg mixture and lastly in breadcrumbs
  4. Heat the soybean oil and fry each fish filet until golden brown, and Set aside.

For Creole Sauce

  1. To make the creole sauce, begin by adding oil to a skillet or frying pan. Sauté the onions, bell peppers and garlic in the hot oil for about a minute.
  2. Add the thyme, sugar, stock and pepper sauce. Cover the pan and let the sauce simmer for about fifteen to twenty minutes.
  3. Add the salt and chopped parsley. Turn off the heat.

For Cou Cou ( Flying Fish and Cou Cou )

  1. Pour three cups of water into a pot.
  2.  Add salt and the sliced okra, bring to a boil and then turn off the heat.
  3. Use a slotted spoon or strainer to remove the okra and set aside. Retain the salted water.
  4. In another pot on low heat, combine the fine cornmeal and one cup of water.
  5. Use a wooden spoon or whisk to stir this mixture. Break up any lumps of cornmeal.
  6. As the cornmeal mixture begins to thicken, gradually add the salted water.
  7. Continue whisking. After three minutes more, mix in the cooked okra and turn off the heat.
  8. Spoon some Cou Cou into a bowl greased with olive oil.
  9. As the Cou Cou begins to get firm, overturn the bowl onto a serving dish to plate it.
  10. Serve the Cou Cou with the fried flying fish filets. Pour the creole sauce over the fish and cut two lime slices for garnishing.

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Calories in serving



45 min


50 min
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