Gracefoods, Home of Caribbean Cuisine

Flying Fish and Cou Cou

The local dish which is synonymous with Barbados is flying fish and cou cou, traditionally served on Fridays. The skillfully boned flying fish is rolled and stewed down in gravy made with herbs, tomatoes, garlic, onions and butter. Cou cou is similar to polenta, made with yellow corn meal but cooked with finely chopped okras, water and butter.

Flying Fish
Fish fillets to serve 4
2 limes (use one if they are large and juicy)
2 teaspoons salt
2 tablespoons Caribbean seasoning (page 6)
1 egg
1 cup 5oz/155g extra fine breadcrumbs
1 cup 5oz/155g flour
Salt and white pepper to taste
1 teaspoon paprika
1 teaspoon fish multi purpose seasoning (optional)
Oil for frying (Canola or Olive are reputedly healthier)

Squeeze the limes into a bowl with ¾ cup of water, add the salt and place the fish to soak for about ½ hour. Remove the fish, rinse and pat dry.

Whisk the egg in a medium bowl with some salt and white pepper and if you are doing fish, the seasoning. Put the fish into the egg and seasoning mixture. It is best if the fish is allowed to sit in the egg for an hour or so to allow the flavours to permeate.

Mix the flour, breadcrumbs, white pepper, paprika and a little salt. This is one of those occasions when you can add various seasonings out of your kitchen cupboard like fish magic, onion and garlic powder, dried herbs or whatever takes your fancy.

Heat very shallow oil for fish, in a large frying pan over a medium/high heat. Shake off excess egg, coat in the breadcrumb mixture, shake again and place in the oil when it is hot enough (It should sizzle slightly when the item is placed in it).  Fry the fish over the medium/high heat for a couple of minutes on each side.  Fish needs very little cooking and is overcooked very easily.  If frying flying fish place it skin side up first.

Drain on absorbent paper and place on a warm dish.
Serves 4

Cou Cou
2 1/2 cups 12oz corn meal
1-2 teaspoons salt
Water
8oz/250g okras
2 tablespoons chopped onion
2oz/60g butter

Process the corn meal and 1 teaspoon salt with 3 cups of water in a blender.

Cut the tops off the okras, wash and slice thinly into circles. Place okras in a medium saucepan with 3 cups of water, and chopped onion. Bring to the boil and simmer for 10 minutes. Strain into a heat proof jug and place the okras back into the saucepan along with the butter and blended corn meal.

Place the saucepan with the corn meal over a medium heat and very gradually add the okra water, stirring to blend.  

Once all okra water is added, lower the heat, cover and steam.

Source: http://www.totallybarbados.com