Cou-Cou and Flying Fish

Cou-Cou and Flying Fish (Barbados)

Barbados's national dish: a silky, polenta-like mash of yellow cornmeal and okra served alongside flying fish braised in a punchy tomato-onion gravy.

Prep

20 min

Cook

45 min

Total

65 min

Serves

4

Difficulty

Medium

Recipe ingredients

• •500 g (1 lb 2 oz) flying fish fillets, fresh or thawed; substitute mahi-mahi, swordfish, or tilapia if unavailable
• •2 tsp fine salt, plus more to taste
• •1 tsp freshly ground black pepper
• •1 tsp paprika
• •0.5 tsp cayenne pepper, adjust to taste
• •2 tbsp lime juice, from about 1 lime
• •200 g (7 oz (about 1 cup)) yellow cornmeal, fine or medium grind; do not substitute with polenta labeled 'quick cook'
• •300 g (10½ oz) fresh okra, tops trimmed, sliced 5 mm (¼ in) thick
• •60 g (4 tbsp) unsalted butter, for the cou-cou
• •1 tbsp vegetable oil
• •1 large onion, finely chopped (about 200 g / 7 oz)
• •4 cloves garlic, minced
• •1 scotch bonnet scotch bonnet pepper, whole, pierced twice with a knife (do not split, or remove for less heat)
• •1 tbsp fresh thyme, leaves from 4-5 sprigs
• •400 g (14 oz (1 can)) ripe tomatoes, fresh grated or canned crushed
• •2 tbsp tomato paste
• •1 tsp Worcestershire sauce, optional but traditional
• •500 ml (2 cups) hot water or fish stock, for the cou-cou base
• •1 tsp sugar, balances acidity

Steps

1. 1 Pat the flying fish fillets dry. Rub both sides with salt, black pepper, paprika, cayenne, and the lime juice. Cover and refrigerate for 15-30 minutes while you make the cou-cou.
2. 2 Make the cou-cou: bring 500 ml (2 cups) of lightly salted water to a brisk simmer in a heavy saucepan. Add the sliced okra and simmer 6-8 minutes, until very soft.
3. 3 Working directly in the pan (or transferring to a blender), purée the okra with its cooking water until smooth. Return the purée to a low simmer; it should look glossy and slightly viscous.
4. 4 Wet the cornmeal in a bowl with about 250 ml (1 cup) of cold water, stirring to break up any lumps. Slowly pour the wet cornmeal into the simmering okra in a thin stream, whisking or stirring constantly with a wooden spoon.
5. 5 Stir vigorously over low heat for 8-12 minutes, adding splashes of hot water as needed if the mixture tightens too much. The cou-cou is ready when it pulls away from the sides of the pot in a soft mass, holds its shape on a spoon, and is smooth with no raw cornmeal taste. Beat in the 60 g (4 tbsp) butter, taste, and adjust salt. Cover to keep warm.
6. 6 Make the gravy: heat the oil in a wide, heavy skillet over medium heat. Add the chopped onion and cook 5-7 minutes until soft and translucent, scraping up any fond.
7. 7 Stir in the garlic, thyme, and the whole scotch bonnet; cook 1 minute until fragrant.
8. 8 Add the tomatoes and tomato paste; simmer 8-10 minutes until the sauce thickens and the oil begins to separate at the edges. Stir in the Worcestershire sauce, sugar, 0.5 tsp salt, and 125 ml (½ cup) water. Taste and balance with more salt or a pinch more sugar if sharp.
9. 9 Nestle the marinated flying fish fillets into the bubbling gravy in a single layer. Spoon some sauce over the top, cover, and simmer gently for 6-8 minutes, until the fish is just opaque and flakes easily with a fork. Internal temperature should read 63 °C (145 °F) on an instant-read thermometer.
10. 10 Remove and discard the whole scotch bonnet. Taste the gravy and adjust seasoning.
11. 11 To serve: spoon a mound of cou-cou onto warmed plates, make a well in the center, and ladle the flying fish and gravy alongside or over the top. Serve immediately with a wedge of lime and, traditionally, a slice of avocado.