Flying fish with red pepper sauce & cou-cou

Flying fish with red pepper sauce & cou-cou

  • Rating: 4 out of 5.2 ratings
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  • Preparation and cooking time
    • Prep:
    • Cook:
    • plus 1 hr marinating
  • More effort
  • Serves 2

Bursting with Caribbean flavours, this is the national dish of Barbados - serve with a side of cou-cou, made from polenta and okra

Nutrition: per serving


  • 4 flying fish fillets (or 2 tilapia fillets), lightly scored

For the green seasoning

  • ½ tbsp finely snipped chives
  • small handful coriander , finely chopped
  • squeeze of lime juice

For the cou-cou

For the red pepper sauce


  • STEP 1

    Mix together the green seasoning ingredients with a pinch of salt and pepper. Rub the fish in the seasoning, cover and leave to marinate in the fridge for 1 hr.

  • STEP 2

    Use kitchen paper to dab off excess marinade, then gently roll each fillet up into a pinwheel and secure with a cocktail stick.

  • STEP 3

    For the cou-cou, heat the oil in a small saucepan, add the onion and cook until soft (about 5 mins), stirring often.

  • STEP 4

    Add the garlic, thyme and coriander, and cook for about 30 secs, stirring continuously. Stir in the okra and sauté for 1 min. Add 300ml boiling water, reduce the heat and simmer for about 5 mins, topping up with more boiling water if the pan dries out. Remove the okra and onion with a slotted spoon and set aside.

  • STEP 5

    Turn up the heat and bring to the boil. Whisk in the polenta gradually, and continue to whisk until it is smooth, thick and starts to bubble – about 3 mins. Reduce the heat to low, cover the pan and simmer for 10 mins, whisking very often, until the polenta is cooked through. Stir in the okra and onion. Remove the sprig of thyme and discard. Add the butter and nutmeg, and season to taste.

  • STEP 6

    Meanwhile, make the sauce. Heat the oil in a pan, add the onion, celery and pepper, and soften, stirring often, for 5-10 mins. Add the garlic, pepper sauce, herbs and curry powder, and cook for about 30 secs, stirring regularly. Add the tomatoes, tomato purée, 100ml water and sugar, and bring to a gentle simmer. Cook for 15 mins, allowing the sauce to thicken a little.

  • STEP 7

    Place the rolled fish fillets in the sauce, cover and continue to simmer until just cooked through, about 10-15 mins, depending on the size of the fish. Divide the cou-cou between plates, spoon over the sauce and arrange the fillets on top. Eat immediately.

Goes well with

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    Rating: 4 out of 5.2 ratings
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