Fried Flying Fish and Cou Cou

Fried Flying Fish and Cou Cou
Fried Flying Fish and Cou Cou
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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

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.

Please Rate this Recipe

5 from 1 vote
Prep Time 45 minutes
Cook Time 50 minutes
Total Time 1 hour 35 minutes
Course Main Course
Cuisine Barbadian
Servings 6 people
Calories 324 kcal


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


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.


Calories: 324kcal
Keyword Fish
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