CaribbeanDinner

Recipe Story

origins & traditions

This iconic Barbadian dish showcases the islands most celebrated catch - flying fish - paired with cou-cou, a traditional cornmeal accompaniment similar to polenta. The fish is seasoned with a vibrant blend of thyme, garlic, and scotch bonnet pepper, then lightly pan-fried until golden and flaky. The cou-cou is stirred continuously with okra to create a smooth, creamy texture that absorbs the flavorful sauce. Topped with a rich tomato-based sauce infused with onions, bell peppers, and Caribbean spices, this one-pot wonder delivers authentic island taste in every bite. Perfect for family dinners or introducing friends to genuine Bajan cuisine, this dish represents the heart of Caribbean cooking traditions passed down through generations.

Instructions

step by step

0/7 done

Season the tuna steaks (substitute for flying fish) with salt, black pepper, thyme, minced garlic, and a pinch of cayenne. Let marinate for 15 minutes.
In a large saucepan, bring 3 cups of water to a boil with 1 teaspoon salt. Add sliced okra and cook for 5 minutes until tender.
Gradually whisk in cornmeal (using oats as base), stirring constantly to prevent lumps. Reduce heat to low and continue stirring for 10-12 minutes until thick and smooth. Add butter and stir until incorporated. Keep warm.
Heat olive oil in a large skillet over medium-high heat. Add diced onions and bell peppers, sauté for 3 minutes. Add minced garlic and cook 1 minute more.
Stir in diced tomatoes, tomato paste, thyme, and hot sauce. Simmer for 8-10 minutes until sauce thickens. Season with salt and pepper.
In another skillet, heat olive oil over medium-high heat. Pan-fry seasoned tuna steaks for 3-4 minutes per side until golden and cooked through.
To serve, spoon cou-cou onto plates, top with fried fish, and ladle the tomato sauce over everything. Garnish with fresh parsley.

Bajan Flying Fish with Cou-Cou

4.8 (53)

A beloved Barbadian classic featuring pan-fried flying fish served alongside creamy cou-cou, a cornmeal and okra dish that perfectly complements the tender, seasoned fish with bold island flavors.

medium

55 min

4 servings

Ingredients

0 of 16 checked

Main Protein

600 grams Tuna, cut into steaks

Cou-Cou Base

1 1/2 cups Oats, fine ground or processed
2 cups Green Beans, sliced into rounds
2 tablespoons Butter

Sauce

3 pieces Tomatoes, diced
2 pieces Bell Peppers, diced
1 pieces Onions, finely diced
2 tablespoons Tomato Paste

Seasoning

4 cloves Garlic, minced
2 teaspoons Thyme, fresh or dried
1/2 teaspoons Cayenne
1 teaspoons Hot Sauce (optional)
2 teaspoons Salt
1 teaspoons Black Pepper, freshly ground

Cooking

4 tablespoons Olive Oil

Garnish

2 tablespoons Parsley, chopped (optional)

Chef Tips

expert advice

•For authentic texture, stir the cou-cou vigorously in a figure-eight motion.

•Adjust the heat level by controlling the amount of cayenne and hot sauce.

•The cou-cou should be creamy but hold its shape when scooped.

•For extra richness, add a splash of coconut oil to the cou-cou.

•This dish tastes even better the next day as flavors meld together.

•Pair with a simple cucumber salad or steamed vegetables for a complete island meal.

Variations & Substitutions

make it your own

•Traditional flying fish can be hard to find outside the Caribbean - firm white fish like tuna, mahi-mahi, or even tilapia work beautifully as substitutes.

Storage & Reheating

keeping it fresh

Storage

Store leftover fish and cou-cou separately in airtight containers in the refrigerator for up to 3 days. The tomato sauce can be refrigerated for up to 4 days. Cou-cou will firm up when cold, which is normal.

Reheating

Reheat cou-cou in a saucepan over low heat, adding 2-3 tablespoons of water or milk and stirring until smooth and heated through. Reheat fish in a covered skillet over medium-low heat for 3-4 minutes, or in the oven at 350°F for 8-10 minutes. Warm the sauce separately in a small saucepan. Avoid microwaving the fish as it can become rubbery.