Authentic Barbados Flying Fish and Cou Cou Recipe

This recipe for Barbados Flying Fish and Cou Cou is an important part of Bajan cooking. It offers rich flavors and a strong sense of tradition that people have shared for generations. Making this famous national dish provides a delicious taste experience.

The Cou Cou is smooth and easy to eat, while the flying fish cooks in a flavorful, spiced gravy that smells great and is very satisfying. You can enjoy this Caribbean classic for Sunday family dinners, cultural events, or as a special dish that brings the true flavors of Barbados to your table.

I’m excited to share a special recipe that combines two of my favorite parts of West Indian cooking: heritage grains and slow-simmered seafood. When I want comfort food that truly nourishes, I turn to a good pot of cou cou and flying fish.

What is Barbados Flying Fish?

Barbados flying fish glides above the water. Officially called chevron flying fish, these slim, silver fish live in the waters around Barbados. They are known for jumping out of the ocean to escape predators and can “fly” short distances above the waves. The fish has a delicate, mildly sweet taste and a firm, flaky texture. It holds up well to slow cooking and strong Caribbean spices.

Today, flying fish is usually cooked in a fragrant tomato gravy with thyme, curry, turmeric, and a hint of scotch bonnet. If you can’t find fresh flying fish near you, you can use whiting, king mackerel, or any firm white fish instead. However, traditionalists will say that to enjoy a Bajan dish truly, you should try to find fresh flying fish.

GREEN SEASONING (Make this first!)

INGREDIENTS

• • 2 whole onions, roughly chopped
• 4 garlic pods (cloves)
• 1/2 cup fresh chives
• 1 tbsp fresh thyme
• 1 tbsp fresh marjoram
• 1/4 cup fresh parsley
• 2 tbsp Goya vinegar
• Salt and pepper, to taste
• 3 tbsp curry powder
• 1/4 scotch bonnet pepper, deseeded (increase as needed for your heat tolerance!)
• 2 tbsp paprika
• 1 tbsp turmeric

METHOD Blend all ingredients in a food processor until you reach a slightly chunky, vibrant paste. Transfer to a clean glass jar, seal tightly, and keep refrigerated. This green seasoning is your flavor powerhouse—it keeps for weeks and brings that unmistakable West Indian aroma to everything it touches.

COU COU

INGREDIENTS •

• 2 cups Valrico cornmeal
• Water (for soaking + cooking)
• 1 cup fresh okra, sliced
• 1 medium onion, diced
• 2 garlic pods, minced
• 1 tsp fresh thyme
• 1 tsp fresh marjoram
• Salt and freshly ground black pepper, to taste
• 1/4 cup Anchor butter
• Roberts soybean oil (for sautéing)

METHOD

1. Place the cornmeal in 2 cups of water and let it soak for a minimum of 1 hour. While it rests, heat a splash of Roberts soybean oil in a pot and sauté the onion, garlic, herbs, and okra until fragrant and tender. Pour in 4 cups of water, bring to a boil, then lower the heat and simmer for 5 minutes. Season generously with salt and pepper. Strain the mixture, reserving both the flavorful liquid and the softened okra separately.
2. Transfer the soaked cornmeal and half of the reserved okra (now lightly mashed or blended into a slush) to a heavy-bottomed saucepan set over low heat. Keep stirring constantly—this is where the patience pays off! Gradually add the reserved okra broth as the cornmeal absorbs it, continuing to stir until the mixture is fully steamed, thick, and completely smooth.
3. Fold in the remaining whole okra and the Anchor butter until everything melts together into a rich, glossy finish. Taste and adjust seasoning if needed. (A traditional cou cou stick works best, but a sturdy wooden whisk or spoon will do the job beautifully.)

FLYING FISH GRAVY

INGREDIENTS

• 8 flying fish, cleaned
• 1 onion, finely diced
• 2 garlic pods, minced
• 2 cups tomatoes (fresh, chopped or canned)
• 1 sweet pepper, diced
• 1/4 cup fresh chives, chopped
• 1 tsp fresh thyme
• 1 tsp fresh parsley
• 1/4 cup Anchor butter
• 1/4 cup Ketchup
• Salt and pepper, to taste
• 1 tbsp turmeric
• 2 tbsp curry powder
• 1/2 scotch bonnet pepper, deseeded
• 1/4 cup Roberts soybean oil
• Fresh or canned tomatoes (extra, if you prefer a richer base)
• Water or vegetable stock, as needed

METHOD

1. Wash and thoroughly pat the flying fish dry. Season with salt and pepper, then gently work a spoonful of your green seasoning into the natural grooves of each fillet. Roll each fish lengthwise and secure with a toothpick if needed to maintain its shape during cooking.
2. In a wide skillet or heavy pot, heat the Roberts soybean oil and sauté the onion and garlic until soft and fragrant. Stir in 1 tsp of butter, then add the turmeric and curry powder. Let them bloom for 2 minutes to unlock their oils, then fold in the thyme, marjoram, chives, and finish with the parsley.
3. Toss in the tomatoes and sweet pepper. Add enough water or vegetable stock to create a saucy consistency, then drop in the remaining butter, Home ketchup, and scotch bonnet pepper. Bring to a gentle simmer until the gravy deepens in color and flavor. Season with salt and pepper to taste.
4. Carefully nestle the rolled flying fish into the pan, spoon some of the gravy over the top, cover, and simmer on low until the fish is cooked through and flakes easily. Serve hot over a generous mound of cou cou.

For the most authentic Bajan experience, let the cou cou rest for 2–3 minutes off the heat before serving. It firms up just enough to hold its shape on the plate while staying impossibly tender. Pair with a squeeze of lime, a side of hot pepper sauce, and enjoy every glorious, heritage-rich bite.

More Caribbean Recipes

• Caribbean Slow Cooked Oxtail Soup
• Caribbean Flavorful Buttered Cassava 
• 14 Easy Caribbean Breakfast Ideas For On the Go

Authentic Barbados Flying Fish and Cou Cou Recipe

Recipe by Ren PetersCourse: MainCuisine: BajanDifficulty: Medium

Servings

4

servings

Prep time

30

minutes

Cooking time

40

minutes

Calories

550

kcal

Step into the heart of Bajan tradition with this Authentic Barbados Flying Fish and Cou Cou. Barbados’ beloved national dish pairs silky, slow-stirred cornmeal and okra with tender flying fish nestled in a golden, spice-kissed tomato gravy.

Ingredients

• 2 cups Valrico cornmeal

• Water (for soaking + cooking)

• 1 cup fresh okra, sliced

• 1 medium onion, diced

• 2 garlic pods, minced

• 1 tsp fresh thyme

• 1 tsp fresh marjoram

• Salt and freshly ground black pepper, to taste

• 1/4 cup Anchor butter

• 1tbs soybean oil (for sautéing

• 8 flying fish, cleaned

• 1 onion, finely diced

• 2 garlic pods, minced

• 2 cups tomatoes (fresh, chopped or canned)

• 1 sweet pepper, diced

• 1/4 cup fresh chives, chopped

• 1 tsp fresh thyme

• 1 tsp fresh parsley

• 1/4 cup Anchor butter

• 1/4 cup Ketchup

• Salt and pepper, to taste

• 1 tbsp turmeric

• 2 tbsp curry powder

• 1/2 scotch bonnet pepper, deseeded

• 1/4 cup Roberts soybean oil

• Fresh or canned tomatoes (extra, if you prefer a richer base)

• Water or vegetable stock, as needed

Directions

• Place the cornmeal in 2 cups of water and let it soak for a minimum of 1 hour. While it rests, heat a splash of Roberts soybean oil in a pot and sauté the onion, garlic, herbs, and okra until fragrant and tender. Pour in 4 cups of water, bring to a boil, then lower the heat and simmer for 5 minutes. Season generously with salt and pepper. Strain the mixture, reserving both the flavorful liquid and the softened okra separately.
• Transfer the soaked cornmeal and half of the reserved okra (now lightly mashed or blended into a slush) to a heavy-bottomed saucepan set over low heat. Keep stirring constantly—this is where the patience pays off! Gradually add the reserved okra broth as the cornmeal absorbs it, continuing to stir until the mixture is fully steamed, thick, and completely smooth.
• Fold in the remaining whole okra and the Anchor butter until everything melts together into a rich, glossy finish. Taste and adjust seasoning if needed. (A traditional cou cou stick works best, but a sturdy wooden whisk or spoon will do the job beautifully.)
• Wash and thoroughly pat the flying fish dry. Season with salt and pepper, then gently work a spoonful of your green seasoning into the natural grooves of each fillet. Roll each fish lengthwise and secure with a toothpick if needed to maintain its shape during cooking.
• In a wide skillet or heavy pot, heat the Roberts soybean oil and sauté the onion and garlic until soft and fragrant. Stir in 1 tsp of butter, then add the turmeric and curry powder. Let them bloom for 2 minutes to unlock their oils, then fold in the thyme, marjoram, chives, and finish with the parsley.
• Toss in the tomatoes and sweet pepper. Add enough water or vegetable stock to create a saucy consistency, then drop in the remaining butter, Home ketchup, and scotch bonnet pepper. Bring to a gentle simmer until the gravy deepens in color and flavor. Season with salt and pepper to taste.
• Carefully nestle the rolled flying fish into the pan, spoon some of the gravy over the top, cover, and simmer on low until the fish is cooked through and flakes easily. Serve hot over a generous mound of cou cou.