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Caribbean Flying Fish and Cou Cou
Like
Caribbean Flying Fish and Cou Cou
This traditional Caribbean dish combines pan-seared flying fish with a side of Cou Cou, a cornmeal and okra mash. The flying fish is seasoned with a blend of herbs and spices, then seared to perfection. The Cou Cou is cooked with onions, garlic, and a hint of thyme, creating a flavorful and textured side dish. This recipe is a staple of Barbadian cuisine and is often served at special occasions. The combination of the crispy flying fish and the creamy Cou Cou is a match made in heaven.
Time Cook
30
Level
Intermediate
Calories
420
Allergens
Fish, Gluten, Okra
Ingredients
4 fillets
Flying Fish Fillets
120 Calories
1 cup
Cornmeal
100 Calories
1 cup
Okra
50 Calories
1 medium
Onion
40 Calories
3 cloves
Garlic
15 Calories
1 sprig
Thyme
5 Calories
to taste tsp
Salt and Pepper
0 Calories
1 tbsp
Vegetable Oil
120 Calories
1 tbsp
Lime Juice
5 Calories
Step-by-Step Instructions
1
Heat the oil in a large skillet over medium-high heat. Season the flying fish fillets with salt, pepper, and thyme. Add the fish to the skillet and sear for 3-4 minutes on each side, until cooked through. Remove the fish from the skillet and set aside.
2
Add the onion and garlic to the skillet and sauté until softened, about 3-4 minutes. Add the okra and sauté for another 2-3 minutes, until tender.
3
Add the cornmeal to the skillet and stir to combine with the onion and okra mixture. Cook for 1-2 minutes, until the cornmeal is lightly toasted. Add the water to the skillet and stir to combine. Bring the mixture to a boil, then reduce the heat to low and simmer for 5-7 minutes, until the Cou Cou is cooked and creamy.
4
To serve, place a portion of the Cou Cou on a plate, then top with a seared flying fish fillet. Garnish with a sprinkle of chopped fresh herbs and a slice of lime.
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Where cooking meets life and technology.
© 2025 Cooklaif