Cou-Cou and Flying Fish

Story

Cou-cou is Barbados's edible link to West Africa: enslaved Africans brought to the island from 1644 onwards carried a preparation technique identical to fufu and funge, the cornmeal and okra staple found across Angola, Ghana and Benin. In Angola the same dish is called funge; among the Ga people of Accra it is banku. Flying fish, so abundant in Barbadian waters that the island is nicknamed the Land of the Flying Fish, was the natural protein partner. Together they were ranked third on National Geographic's list of the world's greatest national dishes in 2011. To this day, cou-cou is traditionally served every Friday in homes and restaurants across the island.

Ingredients

• For the cou-cou:
• 150g fine cornmeal
• 10 small okra, tops and tails removed, finely sliced
• 700ml water
• 1 small onion, finely diced
• 2 sprigs fresh thyme
• 1 teaspoon fine salt
• 1/4 teaspoon hot sauce
• 30g unsalted butter
• For the Bajan green seasoning:
• 3 spring onions, roughly chopped
• 2 cloves garlic
• 1 scotch bonnet pepper, deseeded
• 1 small knob fresh ginger, peeled
• Small bunch fresh thyme, leaves only
• Juice of 1 lime
• 1 tablespoon white wine vinegar
• Salt to taste
• For the flying fish:
• 4 flying fish fillets, butterflied and deboned (or use 4 sea bass fillets as a substitute)
• Juice of 1 lime
• Salt and ground black pepper
• 1/2 teaspoon garlic powder
• 2 tablespoons Bajan green seasoning
• For the stew sauce:
• 1 tablespoon unsalted butter
• 1 medium onion, thinly sliced
• 3 cloves garlic, sliced
• 1 stalk celery, finely diced
• 1/4 green bell pepper and 1/4 red bell pepper, sliced
• 2 medium tomatoes, chopped
• 1 bay leaf
• 1/2 teaspoon curry powder
• 1/2 teaspoon English mustard
• 1 teaspoon sugar
• 2 tablespoons ketchup
• 200ml water or fish stock
• 2 tablespoons mixed chopped herbs (dill, chives, parsley, thyme)
• 1/4 teaspoon hot sauce
• Salt to taste

Method

• 1. Make the Bajan green seasoning: blitz the spring onions, garlic, scotch bonnet, ginger, thyme leaves, lime juice and vinegar in a small food processor to a rough paste. Season with salt. Leave to infuse for at least an hour; it keeps refrigerated for two weeks.
• 2. Prepare the cou-cou: place the okra, onion, thyme sprigs and 500ml of the water in a large saucepan. Add the salt and hot sauce. Bring to a boil and cook for 8 to 10 minutes until the okra is very soft. Strain, reserving the cooking liquid and the okra separately. Discard the onion and thyme.
• 3. Soak the cornmeal in the remaining 200ml of cold water for 5 minutes.
• 4. Return the pan to medium heat. Add the soaked cornmeal and begin whisking in the reserved okra liquid a little at a time, stirring constantly with a wooden spoon or cou-cou stick to prevent lumps. Reduce the heat to low. Continue stirring vigorously for 8 to 10 minutes until the mixture thickens and pulls away cleanly from the sides of the pot.
• 5. Fold in the reserved okra and the butter. Stir until fully incorporated and the cou-cou is smooth and firm. Cover and keep warm.
• 6. Prepare the fish: season the fish fillets with lime juice, salt, pepper and garlic powder. Rub with the Bajan green seasoning. Roll each fillet tightly from tail to head and secure with a cocktail stick. Leave to marinate for 15 minutes.
• 7. Make the sauce: melt the butter in a wide, lidded frying pan over medium heat. Add the onion, garlic, celery and bay leaf and cook, stirring, until soft, about 4 minutes. Add the peppers, tomatoes, curry powder, mustard, sugar and ketchup and stir. Pour in the stock and bring to a gentle simmer.
• 8. Nestle the rolled fish fillets in the sauce. Scatter over the chopped herbs and add the hot sauce. Cover and simmer over low heat for 12 to 15 minutes until the fish is just cooked through. Remove the cocktail sticks. Season to taste.
• 9. To serve: scoop the cou-cou into bowls, make a well in the centre of each and spoon the fish and sauce over the top.

Common questions