Barbados
Cou cou and flying fish
Silky cornmeal and okra with fish steamed in tomato sauce. Barbados' national dish, Friday lunch.
60 minTime
36 gProtein each
mildSpice
Make it your way
Grandma's wayCornmeal and okra cou cou with steamed flying fish.
The original517kcalsame
36 gproteinsame
8 gfibresame
60minutessame
Cou cou and flying fish.
Per serving, worked out from the ingredient table.
Ingredients
Method
5 steps- 1Blend spring onion, garlic, thyme, parsley, chilli and lime into Bajan seasoning. Rub over the fish with salt and rest 20 minutes.
- 2Boil the okra in 600 ml salted water for 10 minutes. Mix the cornmeal with 300 ml cold water.
- 3Lower the heat and add the cornmeal paste to the okra a little at a time, stirring hard with a wooden spoon for 15 minutes until stiff. Beat in the butter.
- 4Fry onion and capsicum in oil, add tomatoes and purée, simmer 5 minutes, then lay the fish on top. Cover and steam 8 minutes.
- 5Shape the cou cou in a buttered bowl and turn out onto plates. Spoon fish and gravy alongside.
Serve it like this
Turn out a smooth dome of cou cou on each plate, lay the fish beside it and spoon plenty of tomato gravy over both.
