Barbadian Grilled Jerk Fish with Sweet Potato Cou-Cou & Fresh Mango Salsa

About this meal

A vibrant, mood-lifting Bajan lunch featuring spicy jerk-marinated local fish grilled to perfection, served with gluten-free sweet potato cou-cou and a refreshing, sweet mango salsa. This dish is naturally lactose-free and brings together the bold, sunny flavors of Barbados in a way that supports mood and wellbeing.

Ingredients

• Fresh local fish fillets (e.g. mahi-mahi or kingfish) — 2 fillets (approx. 180g each)
• Lime juice — 2 tbsp
• Jerk seasoning (homemade – see steps) — 2 tbsp
• Olive oil — 1 tbsp
• Salt — 1/2 tsp
• Black pepper — 1/4 tsp
• Sweet potato (peeled & grated) — 1 cup
• Okra, sliced — 1/2 cup
• Water — 2 cups
• Fine cornmeal (gluten-free) — 1/2 cup
• Fresh mango, diced — 1/2 cup
• Red onion, finely chopped — 2 tbsp
• Red chili, minced — 1/2 tsp
• Fresh cilantro, chopped — 1 tbsp
• Lime zest — 1 tsp
• Sea salt — pinch
• Optional: honey — 1 tsp (if extra sweetness is desired)

Steps

1. Pat dry the fish fillets and rub with lime juice, olive oil, salt, pepper, and jerk seasoning (homemade: blend scallions, thyme, allspice, Scotch bonnet pepper, garlic, ginger, a splash of lime juice and a dash of honey in a food processor). Let marinate for 20 minutes.
2. Grill the marinated fish over medium-high heat for 3-4 minutes per side, until cooked through and slightly charred.
3. For the sweet potato cou-cou: bring water to a boil in a pot, add grated sweet potato and okra, cook for 5-7 minutes. Reduce heat to low, gradually stir in the cornmeal, whisking continuously to avoid lumps. Cook and stir until thickened (about 10 minutes). Season lightly with salt.
4. For the mango salsa: mix diced mango, red onion, red chili, cilantro, lime zest, pinch of sea salt, and a drizzle of honey if desired. Allow to sit for 5 minutes for flavors to meld.
5. Serve the grilled jerk fish on a bed of sweet potato cou-cou, topped with fresh mango salsa. Garnish with extra cilantro if desired.