Barbadian (Bajan) Cou-Cou and Flying Fish

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Barbadian Cou-Cou & Flying Fish

Part 1: The Flying Fish (Steamed in Gravy)

In the most traditional version of the national dish, the fish is steamed in a rich “creole” sauce rather than fried, allowing the flavors to meld with the Cou-Cou.

Ingredients:

• 6 Flying fish fillets (substitute with Snapper or Tilapia if needed)
• 2 tbsp Bajan Seasoning (thyme, onion, garlic, scotch bonnet blend)
• 1 tbsp Lime juice
• 1 Medium onion (finely chopped)
• 2 Cloves garlic (minced)
• 1 Bell pepper (thinly sliced)
• 2 Large tomatoes (diced)
• 1 tbsp Tomato paste
• 1 cup Water or fish stock
• 1 tbsp Butter
• Salt & Pepper to taste

Instructions:

1. Prep: Season the fish fillets with Bajan seasoning and lime juice. Roll them from tail to head.
2. The Base: In a wide skillet, melt butter and sauté the onion, garlic, and bell pepper until soft.
3. The Sauce: Add the tomatoes, tomato paste, and thyme. Pour in the water/stock. Simmer for 5–7 minutes until the sauce thickens slightly.
4. Steam: Gently place the rolled fish into the sauce. Cover the pan tightly and cook on medium-low heat for 8–10 minutes.

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Part 2: The Cou-Cou

The key to perfect Cou-Cou is the “turn”—using a wooden paddle (Cou-Cou stick) to achieve a smooth, lump-free consistency.

Ingredients:

• 2 cups Yellow cornmeal
• 8 Okras (sliced into rings)
• 4 cups Water
• 1 tsp Salt
• 2 tbsp Butter

Instructions:

Finish: Once the mixture thickens and leaves the side of the pot, stir in the cooked okra pieces and butter. Steam on very low heat for 5 more minutes.