Authentic flying fish and cou cou
Let’s broaden our horizons with the fantastically healthy and tasty national dish of Barbados – flying fish and cou cou. A fresh, fish stew, served on a mound of cornmeal cou cou.
This dish is traditionally served on Fridays in homes and restaurants across Barbados.
Ingredients
- 1 onion
- 3 spring onions
- 3 garlic cloves
- 1 fresh ginger
- 2 limes
- 2 Scotch Bonnet pepper
- 2 sea bass fillets
- 20ml olive oil
- 1 red bell pepper
- 500g tomatoes
- 50g unsalted butter
- Fresh parsley
- 120g cornmeal
- 750ml water
- 1 tsp salt and pepper
- 1 tsp garlic powder
- 1 tsp curry powder
- 1 tsp thyme
Method
1. First make the seasoning: add ½ onion, spring onion, 1 garlic clove, scotch bonnet pepper, thyme, lime juice and salt and pepper to a food processor and blend everything until it’s smooth.
2. Set aside the paste (you can also prepare it in advance and store in the fridge).
3. Prepare the fish: season the fillets with salt, pepper, garlic powder and lime juice.
4. Let the fish marinate in the seasoning while you prepare the fish stew.
5. For the fish stew, first heat up olive oil in large pan.
6. Add chopped ½ onion, 1 garlic clove and red bell pepper and cook while stirring for three minutes.
7. Add chopped tomatoes and bring to simmer.
8. Add butter, salt & pepper and stir for a minute or two.
9. Next, add the seasoning you prepared at the beginning.
10. Add the paste to the pot and cook on a low to medium heat for two or three minutes.
11. When all the ingredients are combined, add fish to the pot submerged halfway.
12. Cover the pot and cook for 12-15 min until fish is cooked.
13. To prepare cou cou, you’ll need to add cornmeal and water to a saucepan and bring it to simmer while constantly stirring.
14. Cook for 10 min until it’s smooth and then season with salt and pepper.
15. Serve the fish and fish stew with cou cou and enjoy!
We hope you like this flying fish and cou cou dish as much as we do! Stuck for inspiration for your next meal? Try another of our healthy recipes.