Cou Cou and Flying Fish

Cou Cou and Flying Fish is the national dish of Barbados. The cou cou is certainly a dish introduced by the enslaved population from West Africa, where it is still eaten today. Skills to catch and bone flying fish were perfected almost exclusively in Barbados since the 17th century.

Ingredients

Cou Cou:

2 1/2 cups 12oz corn meal 1-2 teaspoons salt

Water

8oz/250g okras

2 tablespoons chopped onion 2oz/60g butter

1 cup chicken stock

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Flying Fish:

10 flying fish, boned

1 lime

1 tbs salt

2 1/2 cups water

4 small onions or shallots, sliced

2oz/6og butter

2 cups tinned tomatoes or 2lbs fresh tomatoes, sliced

Sprig of thyme and marjoram

4 sprigs parsley, finely chopped

Salt and freshly ground black pepper to taste

1 teaspoon pepper sauce

Method

Cou Cou:

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.

Flying Fish:

Put fling fish in lime and 2 cups of salt water for 20 mins, then drain and roll
Heat butter and sauté the onion. When beginning to brown, add tomatoes, herbs, 1/2 cup of water, pepper sauce, and black pepper and simmer uncovered for half an hour or until tender. Salt to taste.
Add the drained, rolled fish, cover and simmer for about 10 minutes.