Name: Cou-Cou and Flying Fish
Prep time: 30 min
Cook time: 40 min
Total time: 1 h 40 min
Cuisine: Barbados
Ingredients: 8 Flying fish fillets; 4 tbsp Bajan seasoning (green onion, thyme, marjoram, parsley, garlic, hot pepper, lime); 2 Limes; 250 g Cornmeal; 8 Okra, sliced; 1 L Water; 40 g Butter; 1 tsp Salt; 1 Onion; 3 Tomatoes; 1 tbsp Tomato paste; 1 Sweet pepper; 30 g Butter; 1 tsp Thyme; 1 Scotch bonnet pepper, minced; 300 ml Water; 1 tsp Salt

BarbadosMain courseHalal-friendlyNut-free

Ingredients

For 4 servings. All ingredients are generic, never brand names.

Flying fish fillets8
Bajan seasoning (green onion, thyme, marjoram, parsley, garlic, hot pepper, lime)4 tbsp
Limes2
Cornmeal250 g
Okra, sliced8
Water1 L
Butter40 g
Salt1 tsp
Onion1
Tomatoes3
Tomato paste1 tbsp
Sweet pepper1
Butter30 g
Thyme1 tsp
Scotch bonnet pepper, minced1
Water300 ml
Salt1 tsp

Method

SeasonRinse the flying fish in lime water and rub with Bajan seasoning; rest 30 minutes.
Cou-couBoil the okra in the salted water 10 minutes; lower the heat and pour in the cornmeal (mixed with a little cold water), stirring hard with a cou-cou stick 10 minutes until smooth and thick; beat in the butter.
GravySoften onion and pepper in butter, add tomatoes, paste, thyme, hot pepper and water and simmer 10 minutes.
SteamLay the fish in the gravy, cover and steam 8 minutes.
ServeServe the fish and gravy over the cou-cou.

Nutrition per serving

Calories	764 kcal
Protein	79.1 g
Carbohydrates	65.5 g
Fat	21.2 g
Fibre	8.9 g
Sugar	7.6 g
Sodium	1563 mg
Saturated fat	10.2 g
Serving size	about 1000 g

Estimated from the ingredients; actual values vary with brands and portion sizes.

Allergens

Contains Milk, Fish. Use halal-certified meat and poultry.

Quick answers

How long does Cou-Cou and Flying Fish take to make?

About 1 h 40 min in total: 30 min of preparation and 40 min of cooking, plus 30 min resting.

How many calories are in Cou-Cou and Flying Fish?

About 764 kcal per serving, with 79 g of protein. The recipe makes 4 servings of about 1000 g each.

Which allergens does Cou-Cou and Flying Fish contain?

Based on its ingredients it contains Milk, Fish. Always check the labels of packaged ingredients.

Where is Cou-Cou and Flying Fish from?

Cou-Cou and Flying Fish is a main course from Barbados. Barbados's national dish: cornmeal-okra cou-cou with steamed flying fish in tomato gravy.

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