Barbadian Cou-Cou with Okra and Steamed Flying Fish
Barbados's national dish: creamy okra-cornmeal cou-cou served with lightly steamed fish in a garlic-tomato pan sauce.
Cou-cou and flying fish is Barbados's national dish, and the cou-cou itself takes a bit of patience — cornmeal whisked steadily into okra-infused water until it turns smooth and glossy, almost like a savory polenta. The okra doesn't just flavor the cooking water; its natural thickness helps bind the cornmeal into that signature silky texture.
Flying fish can be hard to find outside the Caribbean, so we've noted snapper or tilapia as an easy substitute — the technique of gently steaming the fish in a garlicky tomato pan sauce works with any flaky white fish. This is a naturally gluten-free dinner that leans on whole cornmeal and fresh vegetables rather than processed ingredients, and it's substantial enough to be the only thing on the plate.
Ingredients
- 1 cup fine cornmeal
- 2 cups sliced okra
- 3 cups water
- 1 tbsp butter or coconut oil
- 1 lb flying fish fillets, or snapper/tilapia
- 1 lime, juiced
- 2 cloves garlic, minced
- 1 onion, sliced
- 1 tomato, diced
- 1 tbsp olive oil
- 1 tsp chopped fresh thyme
- salt and pepper, to taste
Most ingredients here are everyday market staples across West Africa. A handful of specialty items may be easiest to find at a local open-air market or an African grocery store if you're elsewhere.
Instructions
- 1Simmer okra in the water for 8-10 minutes until tender. Strain, reserving the okra and the cooking liquid separately.
- 2Return the okra liquid to the pot over low heat. Gradually whisk in cornmeal in a steady stream, stirring constantly to avoid lumps.
- 3Continue stirring 8-10 minutes, adding a splash more liquid as needed, until smooth and thick. Stir the cooked okra back in and finish with butter.
- 4Meanwhile, season fish with lime juice, salt, and pepper. In a covered skillet, sauté onion, garlic, and tomato in olive oil for 3 minutes, then add a splash of water.
- 5Lay the fish over the vegetables, cover, and steam 6-8 minutes until the fish flakes easily. Sprinkle with thyme.
- 6Serve the steamed fish and pan sauce spooned over the cou-cou.