Explore Barbados | Mastering the National Dish - Cou Cou and Flying Fish! 🌴✨

flying fish

🥗Healthier: grilled chicken

💰Cheaper: tilapia

Grilled chicken is leaner, while tilapia is more affordable.

cornmeal

🥗Healthier: quinoa

💰Cheaper: polenta

Quinoa is a healthier grain alternative, while polenta is often less expensive.

butter

🥗Healthier: olive oil

💰Cheaper: margarine

Olive oil is healthier, while margarine is usually cheaper.

okra

🥗Healthier: green beans

💰Cheaper: frozen peas

Green beans are lower in calories, while frozen peas are economical.

Bring water to a boil in a large pot.

Add salt and okra, cooking until tender, about 5-7 minutes.

Remove okra and set aside, reserving the water.

Gradually whisk in cornmeal into the boiling water, stirring continuously to avoid lumps.

Cook the mixture over medium heat for about 10 minutes, stirring until thickened.

Stir in butter and black pepper, mixing well to combine.

In a separate pan, heat oil over medium heat and sauté garlic, onion, and thyme until fragrant, about 3-4 minutes.

Add flying fish to the pan, seasoning with lime juice, salt, and pepper.

Cook the fish for about 5 minutes on each side until golden and cooked through.

Serve the cou cou on plates, topped with flying fish and garnished with okra and tomato.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary

Allergens