Fried Flying Fish and Cou Cou

Fried Flying Fish and Cou Cou is widely considered to be the National Dish of Barbados. This Bajan Recipe is made with breaded fillets of flying fish, a creole sauce, and a side of cou cou which is made with cornmeal and okra.

Fried Flying Fish and Cou Cou

Recipe Author : Mike Gonzalez

The island of Barbados is known for its exotic seafood and one such delicacy is flying fish. Battered, fried and served with a creole sauce. It's usually served with another local dish called Cou Cou which is made from cornmeal and okra.

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Prep Time 45 minutes mins

Cook Time 50 minutes mins

Total Time 1 hour hr 35 minutes mins

Course Main Course

Cuisine Barbadian

Servings 6 people

Calories 324 kcal

Ingredients

  

1x2x3x

Fried Flying Fish

• 12 flying fish fillets
• 3 eggs beaten
• 1 cup flour
• 1 cup breadcrumbs
• 2 cups soybean oil
• 2 tbsp salt
• 2 limes

Creole Sauce

• 2 cloves garlic crushed
• 1 onion sliced
• 3 tbsp olive oil
• 2 bell peppers sliced
• 1 tbsp thyme finely chopped
• 8 oz stewed tomatoes
• 1 tsp sugar
• 1 tbsp pickled pepper juice
• 4 tbsp parsley chopped
• ½ cup vegtabale stock
• salt

Cou Cou

• 8 oz fine yellow cornmeal
• 12 okras sliced ¼ inch thick
• 4 cups water
• Olive oil
• salt

Instructions

 

For Flying Fish

• Marinate the flying fish fillets in a mixture of water, lime juice and salt for ten minutes.
• Remove the filets and pat dry with a paper towel.
• Coat each filet in dry flour, then the beaten eggs and lastly in breadcrumbs
• Heat the soybean oil and fry each fish filet until golden brown, and Set aside.

For Creole Sauce

• To make the creole sauce, begin by adding oil to a skillet or frying pan. Sauté the onions, bell peppers and garlic in the hot oil for about a minute.
• Add the thyme, sugar, vegetable stock and pickled pepper juice. Cover the pan and let the sauce simmer for about fifteen to twenty minutes.
• Add the salt and chopped parsley. Turn off the heat.

For Cou Cou

• Pour three cups of water into a pot.
• Add salt and the sliced okra, bring to a boil and then turn off the heat.
• Use a slotted spoon or strainer to remove the okra and set aside. Retain the salted water.
• In another pot on low heat, combine the fine cornmeal and one cup of water.
• Use a wooden spoon or whisk to stir this mixture. Break up any lumps of cornmeal.
• As the cornmeal mixture begins to thicken, gradually add the salted water.
• Continue whisking. After three minutes more, mix in the cooked okra and turn off the heat.
• Spoon some Cou Cou into a bowl greased with olive oil.
• As the Cou Cou begins to get firm, overturn the bowl onto a serving dish to plate it.
• Serve the Cou Cou with the fried flying fish filets. Pour the creole sauce over the fish and cut two lime slices for garnishing.

Nutrition

Calories: 324kcal

Keyword Fish

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