Authentic Caribbean Bajan Flying Fish Recipe
If you have ever visited the sun-soaked island of Barbados, you know that no culinary experience is complete without tasting their national dish:
Bajan Flying Fish and Cou-Cou. Renowned for its delicate, sweet white flesh and distinct winged fins, flying fish is a true Caribbean staple. When seasoned with vibrant Bajan green seasoning, lightly dredged, and pan-fried to golden perfection, it offers an incredible taste of the West Indies.
At
Thompson’s Seafood in historic
Holcombe Market, Tottenham (N17), master fishmonger James takes pride in sourcing authentic tropical and exotic species alongside our daily Billingsgate catches, bringing genuine island flavors straight to North London.
What Makes Bajan Flying Fish So Special?
Flying fish is celebrated across the Caribbean for its light, flaky texture and clean, subtle flavor. Because it is a small, delicate fish, traditional Barbadian preparation relies on two key elements:
- Bajan Green Seasoning: A fragrant, herbaceous paste made from spring onions, garlic, thyme, scotch bonnet pepper, lime juice, and fresh herbs that infuses deep island flavor into the fish.
- Crispy Pan-Fry: A light dusting of seasoned flour or cornmeal gives the exterior a delicate crunch while keeping the sweet flesh moist and tender inside.
Ingredients
- 4 Fresh Flying Fish Fillets (deboned and butterflied)
- 1 Lime (juiced, for washing and seasoning)
- 1 tsp Salt
- ½ tsp Black Pepper
For the Bajan Green Seasoning:
- 3 Green Onions / Spring Onions (chopped)
- 3 Cloves Garlic (peeled)
- 1 Fresh Thyme sprig (leaves picked)
- 1 Handful Fresh Parsley & Celery Leaves
- ½ Scotch Bonnet Pepper (deseeded, to taste)
- 1 tbsp Lime Juice
- 2 tbsp Water or Olive Oil (to blend)
For the Coating & Frying:
- ½ cup All-Purpose Flour (or fine cornmeal)
- 1 tsp Paprika
- 2 tbsp Vegetable Oil or Butter (for pan-frying)
- Clean & Prep the Fish: Rinse the flying fish fillets in cold water with fresh lime juice, then pat thoroughly dry with paper towels.
- Make the Green Seasoning: Combine the spring onions, garlic, thyme, parsley, scotch bonnet, lime juice, and oil in a food processor or blender. Pulse until a thick, fragrant green herb paste forms.
- Marinate the Fillets: Rub the Bajan green seasoning generously over both sides of the flying fish fillets. Season with salt and black pepper, then cover and allow to marinate in the fridge for at least 30 minutes (or overnight for maximum flavor).
- Dredge Lightly: In a shallow dish, mix the flour with paprika. Lightly roll each marinated fillet in the seasoned flour, shaking off any excess.
- Pan-Fry to Perfection: Heat the oil or butter in a wide skillet over medium-high heat. Carefully place the fillets in the hot pan and fry for 2 to 3 minutes per side until golden brown and crisp.
- Serve Hot: Transfer to paper towels to drain briefly. Serve immediately with extra lime wedges, spicy Bajan pepper sauce, and traditional cornmeal cou-cou, or tuck inside a fresh salt bread roll for a classic Bajan "Fish Cutter"!
Visit Thompson’s Seafood in Holcombe Market, Tottenham
Looking for authentic Caribbean seafood and exotic catches in North London? Visit
Thompson’s Seafood at
Holcombe Market (N17 9AA), located directly opposite Bruce Grove Station. James and the team are always on hand to help you choose the best seasonal and imported catches for your favourite island recipes.
Save time on busy days by using our online
Click & Collect service or sending a quick message on
WhatsApp at 07368118104 to check daily counter availability and reserve your catch!
