Barbados Flying Fish with Cou Cou and Pepper Sauce

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A treasured Caribbean classic from Barbados, this dish pairs tender fried flying fish fillets with a smooth cornmeal and okra cou cou, all brightened by a punchy homemade pepper sauce. It is widely regarded as the national dish of the island and showcases the fresh, vibrant flavors of Bajan cooking.

Nutrition Facts

Per serving (estimated)

• 585 kcalCalories
• 21 gFat
• 5 gSaturated Fat
• 68 gCarbs
• 7 gFiber
• 9 gSugar
• 34 gProtein
• 780 mgSodium
• 780 mgPotassium
• 95 mgCalcium
• 4 mgIron
• 48 mgVitamin C
• 420 mcgVitamin A

Ingredients

For the Cou Cou

• 1 cup fine yellow cornmeal
• 8-10 fresh okra pods, sliced into thin rounds
• 3 1/2 cups water (plus extra as needed)
• 1 tablespoon unsalted butter
• 1 teaspoon salt
• 1/2 small onion, finely grated
• 1 ripe tomato, peeled and finely chopped (optional)

For the Flying Fish

• 8 flying fish fillets (about 1 1/2 lbs, skin on if available)
• 2 tablespoons fresh lime juice
• 1 teaspoon salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon paprika
• 1 cup all-purpose flour
• 1/4 cup vegetable oil for frying

For the Bajan Pepper Sauce

• 2 tablespoons vegetable oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 1 scotch bonnet pepper, finely chopped (seeds removed for less heat)
• 1 red bell pepper, chopped
• 2 ripe tomatoes, chopped
• 1 teaspoon fresh thyme leaves
• 1 small bay leaf
• 1 tablespoon brown sugar
• 2 tablespoons white vinegar
• 1/2 cup water
• Salt to taste

Directions

1. Prepare the flying fish: rinse fillets under cold water, pat dry, then score the skin lightly with a sharp knife. Rub fillets with lime juice, salt, pepper, and paprika. Cover and refrigerate for 15 minutes.
2. Make the pepper sauce while the fish marinates: heat oil in a saucepan over medium heat, sauté onion and garlic for 3 minutes until softened. Add scotch bonnet and bell pepper and cook 2 minutes more. Stir in tomatoes, thyme, bay leaf, brown sugar, vinegar, and water. Simmer uncovered for 12-15 minutes until thickened. Season with salt and set aside.
3. Cook the okra for cou cou: bring 3 1/2 cups water to a gentle boil in a heavy pot, add sliced okra, grated onion, and chopped tomato. Simmer for 8-10 minutes until okra is very soft and the water turns slightly viscous.
4. Make the cou cou: whisk cornmeal with 1 cup cold water in a bowl to form a smooth slurry. Slowly pour the slurry into the simmering okra pot, stirring constantly with a wooden spoon to prevent lumps. Reduce heat to low and stir vigorously for 8-10 minutes until thick and smooth, similar to soft polenta. Beat in butter and salt, cover, and keep warm.
5. Dredge the marinated flying fish fillets in flour, shaking off excess. Heat oil in a large skillet over medium-high heat and fry fillets for 3-4 minutes per side until golden, crisp, and cooked through.
6. Serve a mound of warm cou cou on each plate, top with 2 flying fish fillets, and spoon the pepper sauce generously over the fish. Garnish with extra thyme if desired.
7. Traditional accompaniments include a slice of avocado, a wedge of lime, and steamed provisions such as breadfruit or yam on the side.

Cook’s Notes

• Flying fish can be substituted with sustainably sourced mahi-mahi, dorado, or even tilapia fillets if true flying fish is unavailable.
• Stir the cou cou continuously with a wooden spoon in a figure-eight motion to develop the smooth, stretchy texture characteristic of authentic Bajan cou cou.
• For a deeper color and slightly sweeter cou cou, substitute 1/4 cup of the cornmeal with fine corn flour or add a pinch of turmeric.
• Always remove most of the scotch bonnet seeds and wear gloves when handling, as the capsaicin oils are extremely potent.
• Fresh okra is essential for cou cou; frozen okra works in a pinch but releases more water, so reduce the added water accordingly.

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