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Flying Fish and cou cou

The final destination on our whistle-stop tour of African and Caribbean food is the national dish of Barbados… Flying Fish and cou cou! A fresh, fish stew, served on a mound of cornmeal cou cou.

This dish is traditionally served on Fridays in homes and restaurants across Barbados!


1 onion
3 spring onions
3 garlic cloves
1 fresh ginger
2 limes
2 scotch bonnet pepper
2 sea bass fillets
20ml olive oil
1 red bell pepper
500g tomatoes
50g unsalted butter
Fresh parsley
120g cornmeal
750ml water



Salt & pepper

Garlic powder

Curry powder


1. First make the seasoning: add ½ onion, spring onion, 1 garlic clove, scotch bonnet pepper, thyme, lime juice and salt & pepper to a food processor and blend everything until smooth

2. Set aside the paste (you can also prepare it in advance and store in the fridge)

3. Prepare the fish: season the fillets with salt, pepper, garlic powder and lime juice

4. Let the fish marinate while you prepare the fish stew

5. For the fish stew first heat up olive oil in large pan

6. Add chopped ½ onion, 1 garlic clove and red bell pepper and cook stirring for 3 min

7. Add chopped tomatoes and bring to simmer

8. Add butter, salt & pepper and stir until ingredients

9. Next, you’ll add of the seasoning you prepared at the beginning

10. Add the paste to the pot and cook on a low to medium heat for 2-3 min

11. When all the ingredients are combined, add fish to the pot submerged halfway

12. Cover the pot and cook for 12-15 min until fish is cooked

13. To prepare cou cou, you’ll need to add cornmeal and water to a saucepan and bring it to simmer constantly stirring

14. Cook for 10 min until it’s smooth and season with salt and pepper

15. Serve the fish and fish stew with cou cou and enjoy the great taste!


Flying Fish