Gluten-Free Cou-Cou & Flying Fish

Hey there, food explorers! Are you ready to dive into a culinary adventure that's as rich in flavor as it is in history? We're talking about Cou-Cou and Flying Fish, the vibrant national dish of Barbados! This isn't just a meal; it's a celebration of Barbadian culture, a staple that graces tables from family dinners to festive gatherings. Imagine a creamy, savory cornmeal pudding (that's the Cou-Cou!) served alongside tender, flaky steamed flying fish, all brought together with a luscious, aromatic sauce. And here’s the best part for many of us: this iconic dish is a fantastic example of naturally gluten free fish recipes that don't compromise on taste or tradition.
Cou-Cou and Flying Fish isn't just popular; it's practically synonymous with Bajan identity. Its roots run deep, reflecting the island's African heritage through the use of cornmeal and okra, ingredients brought across the Atlantic centuries ago. The flying fish, abundant in the warm Caribbean waters surrounding Barbados, completes this perfect pairing, making it a true taste of the island. It’s a dish that tells a story of resilience, resourcefulness, and incredible flavor. Whether you're a seasoned chef looking to explore dishes from different countries or a beginner seeking gluten free easy meal ideas, this recipe is a delightful journey into African cuisine recipes that will leave your taste buds singing. Get ready to master this healthy, hearty, and utterly delicious Barbadian classic!

Ingredients

• 1 cup fine cornmeal (make sure it's certified gluten-free if you have sensitivities)
• 4-5 okra pods, finely chopped
• 3 cups water (or vegetable broth for extra flavor)
• 1/2 teaspoon dried thyme
• 1/4 cup butter (or a plant-based butter alternative)
• 1/2 teaspoon salt, or to taste
• Pinch of black pepper
• Optional: 1/4 cup flaked saltfish, soaked and deboned (or a vegetarian substitute like finely diced bell peppers for flavor)

Directions

1. Prep the Okra: Start by washing and finely chopping your okra. You can slice them into small rounds or mince them. The okra is key to giving the Cou-Cou its smooth, slightly viscous texture.
2. Boil the Okra: In a medium-sized saucepan, bring 2 cups of water (or broth) to a boil. Add the chopped okra and dried thyme. Reduce the heat to medium-low and simmer for about 10-15 minutes, or until the okra is tender and has released its mucilage (that slightly slimy texture that helps thicken the Cou-Cou). This process is crucial for creating the perfect consistency.
3. Prepare the Cornmeal Slurry: While the okra simmers, in a separate bowl, whisk together the cornmeal with the remaining 1 cup of cold water until you have a smooth, lump-free slurry. This prevents lumps when you add it to the hot liquid. If using saltfish, you can add it to the okra pot for the last 5 minutes of simmering.
4. Combine and Cook: Once the okra is tender, slowly pour the cornmeal slurry into the simmering okra mixture, stirring continuously with a wooden spoon or a "cou-cou stick" (a traditional paddle) to prevent lumps. Keep stirring vigorously as the mixture thickens.
5. Achieve Creaminess: Reduce the heat to low. Continue to stir, almost like you're kneading it with the spoon, for about 15-20 minutes. The mixture will become very thick and pull away from the sides of the pot. This vigorous stirring is essential for achieving that characteristic smooth, creamy, and lump-free Cou-Cou. Add the butter, salt, and pepper, stirring until fully incorporated.
6. Rest and Serve: Once the Cou-Cou is smooth and firm, remove it from the heat. You can either serve it immediately or, traditionally, press it into a greased bowl to shape it, then invert it onto a serving platter.
7. Flying Fish Ingredients
   1. 4 fresh flying fish fillets (or substitute with flounder, tilapia, or cod)
   2. 1/4 cup white wine (or vegetable broth for a non-alcoholic option)
   3. 2 tablespoons olive oil
   4. 1 tablespoon fresh lime juice
   5. 1/2 teaspoon saffron threads, steeped in 2 tablespoons hot water (or 1/4 teaspoon turmeric for color and mild flavor)
   6. 2 cloves garlic, minced
   7. 1/4 cup fresh parsley, chopped
   8. Salt and black pepper to taste
   9. Optional: 1/4 cup unsalted butter, melted (for saffron butter drizzle)
8. Flying Fish Step-by-Step Instructions
9. Prepare the Fish: Gently rinse the flying fish fillets under cold water and pat them thoroughly dry with paper towels. This ensures even cooking and better seasoning adherence. If using larger fillets like flounder, you might cut them in half.
10. Season the Fish: In a shallow dish, combine the olive oil, lime juice, minced garlic, half of the chopped parsley, salt, and pepper. Add the fish fillets to this marinade, ensuring they are well-coated. Let them marinate for 10-15 minutes at room temperature while you prepare your steaming setup.
11. Prepare Saffron Broth: In a wide, shallow pan or a steamer pot, combine the white wine (or broth) and the steeped saffron threads (or turmeric water). Bring this liquid to a gentle simmer over medium heat. This will create a fragrant bed for your fish to steam in.Steam the Fish: Carefully place the marinated fish fillets into the simmering saffron broth. Cover the pan tightly with a lid and steam for 5-7 minutes, or until the fish is opaque and flakes easily with a fork. Be careful not to overcook, as flying fish is delicate and can dry out quickly.
12. Saffron Butter Drizzle (Optional): If using, gently melt the unsalted butter. Stir in the remaining steeped saffron liquid (if any) or a tiny pinch of fresh saffron threads for extra aroma and color.
13. Garnish: Once cooked, carefully remove the fish from the pan.
14. Combine Instructions
15. Plate the Cou-Cou: On each serving plate, spoon a generous portion of the warm Cou-Cou, shaping it into a mound or a smooth base.
16. Top with Fish: Gently place one or two steamed flying fish fillets on top of the Cou-Cou.
17. Drizzle and Serve: Drizzle the fish and Cou-Cou with a spoonful of the saffron butter (if using) or a little of the fragrant steaming liquid. Garnish with the remaining fresh chopped parsley. Serve immediately and enjoy your authentic Bajan feast!