Barbados Cou-Cou and Flying Fish, also known as the "National Dish of Barbados," is a cherished traditional meal from the Caribbean island of Barbados. Cou-Cou, resembling polenta, is made from cornmeal, while Flying Fish, a local delicacy, is pan-fried and served atop the Cou-Cou. This dish epitomizes Bajan cuisine, showcasing the island's rich culinary heritage. The creamy texture of Cou-Cou complements the savory, citrusy Flying Fish, seasoned with lime, thyme, and parsley. Historically, Cou-Cou and Flying Fish reflect the island’s agricultural roots and maritime culture. Nutritionally, this dish is rich in protein, vitamins, and essential minerals, offering a balanced and wholesome meal. The cornmeal provides fiber and energy, while the Flying Fish is a lean source of protein and omega-3 fatty acids, promoting heart health and overall wellness.

To make Barbados Cou-Cou and Flying Fish, you will need the following

ingredients:

For the Cou-Cou:

1- 1 cup of cornmeal

2- 3 cups of water

3- 1 tablespoon of butter

4- 1 teaspoon of salt

For the Flying Fish:

1- 4 Flying Fish fillets

2- 1 onion, diced

3- 2 garlic cloves, minced

4- 1 tablespoon of thyme

5- 1 tablespoon of parsley

6- 2 tablespoons of lime juice

7- 1 tablespoon of olive oil

8- Salt and pepper to taste

Method:

1- Start by preparing the Cou-Cou. In a large pot, bring 3 cups of water to a boil. Add 1 teaspoon of salt and 1 tablespoon of butter to the water.

2- In a separate bowl, mix 1 cup of cornmeal with 1 cup of water. Stir well until the mixture is smooth and free of lumps.

3- Slowly pour the cornmeal mixture into the boiling water, stirring constantly. Lower the heat and continue stirring until the mixture becomes thick and smooth. This should take about 10-15 minutes.

4- Once the Cou-Cou is cooked, turn off the heat and cover the pot to keep it warm.

5- For the Flying Fish, start by seasoning the fish fillets with salt, pepper, and lime juice. Let the fish marinate for at least 15 minutes.

6- In a frying pan, heat 1 tablespoon of olive oil over medium heat. Add the diced onion and minced garlic to the pan and sauté until they become translucent.

7- Add the seasoned fish fillets to the pan and cook for 2-3 minutes on each side or until they are golden brown.

8- Once the fish is cooked, sprinkle the thyme and parsley over the top of the fish and mix well.

9- To serve, spoon the Cou-Cou onto a plate and place the cooked Flying Fish fillets on top. Garnish with extra herbs and lime wedges, if desired.

Note:

Barbados Cou-Cou and Flying Fish is traditionally served with a side of okra and a spicy sauce made from Scotch Bonnet peppers.

Nutrition Value:

Here are the approximate nutritional values for the ingredients used in the Cou-Cou and Flying Fish recipes:

For the Cou-Cou:

1. Cornmeal (1 cup)

• Calories: 440
• Carbohydrates: 94g
• Protein: 9g
• Fat: 4g
• Fiber: 8g

benefits:

• Rich in Fiber: Promotes healthy digestion and helps maintain steady blood sugar levels.
• Gluten-Free: Suitable for those with gluten intolerance or celiac disease.
• Source of Essential Nutrients: Contains B vitamins, iron, magnesium, and potassium.

2. Water (3 cups)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Hydration: Essential for maintaining bodily functions, including temperature regulation and joint lubrication.
• Detoxification: Helps flush out toxins from the body.

3. Butter (1 tablespoon)

• Calories: 102
• Carbohydrates: 0g
• Protein: 0g
• Fat: 12g
• Fiber: 0g

benefits:

• Healthy Fats: Provides fat-soluble vitamins such as A, D, E, and K.
• Energy Source: A concentrated source of energy, helping to maintain energy levels.

4. Salt (1 teaspoon)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Electrolyte Balance: Helps maintain fluid balance and supports nerve and muscle function.

For the Flying Fish:

1. Flying Fish fillets (4 fillets, approx. 4 oz each)

• Calories: 480
• Carbohydrates: 0g
• Protein: 92g
• Fat: 8g
• Fiber: 0g

benefits:

• High in Protein: Essential for muscle repair and growth.
• Omega-3 Fatty Acids: Supports heart health and reduces inflammation.
• Low in Fat: Generally lower in fat compared to other meats, making it a lean protein choice.

2. Onion, diced (1 medium onion, approx. 110g)

• Calories: 44
• Carbohydrates: 10g
• Protein: 1g
• Fat: 0g
• Fiber: 2g

benefits:

• Antioxidants: Contains quercetin and sulfur compounds, which have anti-inflammatory properties.
• Vitamin C: Supports the immune system and promotes healthy skin.

3. Garlic cloves, minced (2 cloves, approx. 6g)

• Calories: 9
• Carbohydrates: 2g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Immune Boosting: Contains allicin, which has antimicrobial properties.
• Heart Health: May help lower blood pressure and cholesterol levels.

4. Thyme (1 tablespoon, fresh)

• Calories: 3
• Carbohydrates: 1g
• Protein: 0g
• Fat: 0g
• Fiber: 1g

benefits:

• Antimicrobial Properties: Contains thymol, which can help fight infections.
• Rich in Vitamins: Provides vitamins C and A, which support immune function and vision.

5. Parsley (1 tablespoon, fresh)

• Calories: 1
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Rich in Antioxidants: Contains flavonoids and vitamins C and A, which help protect cells from damage.
• Detoxification: Acts as a natural diuretic, helping to reduce bloating and support kidney function.

6. Lime juice (2 tablespoons)

• Calories: 8
• Carbohydrates: 3g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Vitamin C: Boosts the immune system and promotes healthy skin.
• Antioxidant Properties: Helps protect cells from damage and supports overall health.

7. Olive oil (1 tablespoon)

• Calories: 119
• Carbohydrates: 0g
• Protein: 0g
• Fat: 14g
• Fiber: 0g

benefits:

• Heart Health: Rich in monounsaturated fats, which can help reduce bad cholesterol levels.
• Anti-Inflammatory: Contains oleocanthal, which has anti-inflammatory properties.

8. Salt and pepper (to taste)

• Calories: 0
• Carbohydrates: 0g
• Protein: 0g
• Fat: 0g
• Fiber: 0g

benefits:

• Salt: Essential for maintaining electrolyte balance and proper muscle and nerve function.
• Pepper: Contains piperine, which can enhance nutrient absorption and has antioxidant properties.

Total Nutritional Values for the Recipe:

9. Cou-Cou:

• Calories: 542
• Carbohydrates: 94g
• Protein: 9g
• Fat: 16g
• Fiber: 8g

Flying Fish:

• Calories: 664
• Carbohydrates: 16g
• Protein: 93g
• Fat: 22g
• Fiber: 3g

These values are approximate and can vary based on specific brands and sizes of the ingredients.

Barbados Cou-Cou and Flying Fish is a delicious and nutritious dish that is perfect for anyone looking to try something new and flavorful from the Caribbean.