Difficulty: Medium | Serves: 4
Dive into a taste of the Caribbean with this Cou-Cou and Flying Fish recipe, the national dish of Barbados—a vibrant blend of African, Indigenous, and European influences. Creamy cornmeal and okra (cou-cou) meets delicately seasoned, pan-fried flying fish in a dish that speaks of history, resilience, and island pride.
📜 The Cultural Story Behind Cou-Cou and Flying Fish
“This dish is Barbados on a plate—fresh, flavorful, and full of history.”
Cou-cou has roots in West African cuisine, especially fufu—made with cassava or plantains. In Barbados, it evolved into a mix of cornmeal and okra, steamed and stirred with a traditional cou-cou stick until smooth.
Flying fish, abundant in Barbadian waters, is lightly seasoned and sautéed or stewed in a savory tomato-based sauce. It’s a symbol of island identity—so much so that flying fish once appeared on Barbadian coins.
Ingredients for Cou-Cou and Flying Fish
For the Cou-Cou:
☑️ 1 cup cornmeal (fine or medium-grind)
☑️ 2 cups water (for cornmeal) + 2 cups for boiling
☑️ 10 fresh okra pods, sliced
☑️ 1 tbsp butter
☑️ Salt to taste
For the Flying Fish:
☑️ 4 fresh flying fish fillets (or substitute with firm white fish like snapper)
☑️ Juice of 1 lime
☑️ 1 tsp Bajan seasoning or green seasoning
☑️ 1 small onion, sliced
☑️ 2 cloves garlic, minced
☑️ 1 small tomato, chopped
☑️ ½ cup water or broth
☑️ Salt and pepper to taste
☑️ 1 tbsp oil
👩🍳 How to Make Cou-Cou and Flying Fish
🌽 Step 1: Cook the Cou-Cou
1️⃣ Boil okra in 2 cups of water until soft. Remove and reserve okra water.
2️⃣ In a pot, gradually whisk cornmeal into the reserved okra water over medium heat.
3️⃣ Add cooked okra, butter, and salt. Stir constantly until thick and smooth (like soft polenta).
🐟 Step 2: Prepare the Flying Fish
1️⃣ Rinse fish with lime juice, then season with Bajan seasoning, salt, and pepper.
2️⃣ In a skillet, sauté onion, garlic, and tomato until soft. Add fish and water/broth.
3️⃣ Cover and simmer 8–10 minutes until fish is cooked and flaky.
🍽️ Step 3: Plate and Serve
1️⃣ Mold cou-cou into a dome or square using a bowl or spoon.
2️⃣ Spoon fish and sauce over the cou-cou. Serve hot with a lime wedge and chili sauce if desired.
💖 Why You’ll Love Cou-Cou and Flying Fish
☑️ Balanced, savory, and full of Caribbean soul
☑️ Gluten-free, naturally dairy-light, and deeply nutritious
☑️ A true cultural dish with roots in land and sea
☑️ A celebration of Bajan identity and hospitality
“Cou-cou and flying fish is more than a meal—it’s the spirit of Barbados served with pride.”
🌍 Craving More Extreme Culinary Adventures? If you’re fascinated by rare and ancient food traditions, explore our guide to Truffle Honey Glazed Duck Breast You Need to Try! with Indigenous Roots for the Adventurous Food Lover.
Discover rare culinary experiences at Good Food and More—where every recipe is a journey through heritage, craftsmanship, and unforgettable flavors.
