Antiguan Bake and Shark is a quintessential Caribbean street food that epitomizes the vibrant flavors of Antigua. This beloved dish features crispy, golden-brown fried dough, known as "bake," filled with tender, seasoned shark fillets. Traditionally served as a savory sandwich, it is enhanced with fresh vegetables and flavorful sauces, making it a true reflection of Antigua's rich cuisine heritage and seafood traditions. Rich in essential nutrients, it provides a good source of protein from the shark, while the "bake" offers carbohydrates for energy. The fresh vegetables add vitamins like vitamin A and C, supporting immune function and skin health. However, while this dish is delicious, it is important to enjoy it in moderation, as it can be high in fats and calories, especially when fried.
Ingredients:
For the Shark:
- 1 lb fresh shark fillets, cleaned and cut into strips
- 1 cup all-purpose flour
- 1 cup cornmeal
- 1 teaspoon baking powder
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- Salt and pepper to taste
- Vegetable oil for frying
For the Bake (Bread):
- 3 cups all-purpose flour
- 1 tablespoon sugar
- 1 tablespoon baking powder
- 1/2 teaspoon salt
- 1 cup water (approximately)
- Vegetable oil for frying
For Toppings:
- Shredded lettuce
- Sliced tomatoes
- Sliced cucumbers
- Chopped cilantro or parsley
- Hot sauce (optional)
- Tamarind sauce or your favorite condiments
Instructions:
1. Prepare the Shark: a. In a bowl, mix flour, cornmeal, baking powder, paprika, garlic powder, salt, and pepper. b. Coat the shark fillets with the dry mixture, ensuring they are well covered. c. In a large skillet, heat vegetable oil over medium-high heat. d. Fry the shark strips until golden brown and cooked through. Remove and drain on paper towels.
2. Make the Bake: a. In a large mixing bowl, combine flour, sugar, baking powder, and salt. b. Gradually add water and knead until a soft, elastic dough forms. c. Divide the dough into golf ball-sized portions and roll each into a flat, oval shape. d. In a separate skillet, heat vegetable oil over medium heat. e. Fry the dough ovals until they puff up and turn golden brown on both sides. Remove and drain on paper towels.
3. Assemble the Bake and Shark: a. Take a piece of fried bake and cut it open horizontally, creating a pocket. b. Fill the pocket with a few pieces of fried shark. c. Top with shredded lettuce, sliced tomatoes, cucumbers, and chopped cilantro or parsley. d. Drizzle with hot sauce if you like it spicy and add tamarind sauce or your favorite condiments.
4. Serve and Enjoy: a. Serve your Antigua Bake and Shark immediately, allowing the flavors to meld together. b. Encourage your guests to customize their toppings and savor the delightful combination of crispy shark and fluffy bake.
Get ready for a taste of the Caribbean that will transport you to the sunny shores of Antigua!
Additional suggestions
- Some variations include using different types of fish, such as snapper or mahi-mahi, for those who prefer milder or more widely available seafood.
- Additionally, toppings and sauces can be customized to suit personal tastes. Common additions include spicy tamarind sauce, garlic sauce, and hot pepper sauce for those who enjoy a kick of heat. For a more refreshing twist, some may choose to add a touch of mango chutney or a squeeze of lime.
- Vegetables such as lettuce, tomatoes, cucumbers, and shredded carrots provide a crisp contrast to the rich and savory fried shark.
Frequently Asked Questions:
Where does the shark used in Antiguan Bake and Shark come from?
- The shark used in Antiguan Bake and Shark typically comes from local waters around Antigua. The shark is usually selected for its firm, meaty texture, which holds up well when fried. Fishermen in the region often catch various species of sharks, and the meat is carefully prepared and seasoned to ensure optimal flavor.
Can other types of fish be used instead of shark?
- Yes, while shark is the traditional choice, there are many alternative fish options that can be used for those who prefer a milder taste or cannot find shark. Snapper, mahi-mahi, or even tilapia can be substituted for the shark fillets. These fish provide similar texture and taste, making them great substitutes in the recipe.
Can Antiguan Bake and Shark be made healthier?
- Yes, there are several ways to make this dish healthier. Instead of frying the dough ("bake") and shark fillets, you can opt to bake them in the oven to reduce the fat content. Using less oil during frying or opting for a lighter oil like olive oil can also make the dish more health-conscious. Additionally, you could consider reducing the portion size or opting for whole wheat flour in the bake for added fiber.
What are the health benefits of regularly eating Antiguan Bake and Shark?
- Antiguan Bake and Shark provides several nutritional benefits when enjoyed in moderation. Shark is a rich source of protein, which is essential for muscle repair, immune function, and overall bodily growth. Additionally, shark contains omega-3 fatty acids, which are beneficial for heart health and cognitive function. The fresh vegetables and toppings also contribute essential vitamins like vitamin A and C, which help maintain skin health and boost the immune system.
Are there any plant-based alternatives for this dish?
- Yes, plant-based alternatives for Antiguan Bake and Shark exist. For those who do not consume seafood or follow a vegetarian or vegan diet, the shark can be substituted with a plant-based protein such as marinated tofu or tempeh. These alternatives can be seasoned similarly to the shark fillets and offer a similar texture and flavor when fried. Additionally, vegan versions of the bake can be made using non-dairy products, making this dish more inclusive for those with dietary restrictions.
Nutritional Values
Shark Fillets (1 lb):
- Calories: 490
- Protein: 95g
- Fat: 10g
- Carbohydrates: 0g
- Benefit: High in lean protein and omega-3 fatty acids, promoting muscle repair and heart health.
All-Purpose Flour (1 cup):
- Calories: 455
- Protein: 12g
- Fat: 1g
- Carbohydrates: 95g
- Benefit: Provides energy and is a versatile ingredient for binding and coating.
Cornmeal (1 cup):
- Calories: 440
- Protein: 8g
- Fat: 2g
- Carbohydrates: 94g
- Benefit: Adds a crunchy texture and is a good source of fiber for digestion.
Baking Powder (1 teaspoon):
- Calories: 2
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0.5g
- Benefit: Helps dough rise and creates a light, fluffy texture in baked goods.
Paprika (1 teaspoon):
- Calories: 6
- Protein: 0.3g
- Fat: 0.3g
- Carbohydrates: 1.2g
- Benefit: Adds vibrant color and contains antioxidants that support immune health.
Garlic Powder (1 teaspoon):
- Calories: 10
- Protein: 0.5g
- Fat: 0g
- Carbohydrates: 2.3g
- Benefit: Enhances flavor and provides compounds that may boost heart health.
Vegetable Oil for Frying (1 tablespoon):
- Calories: 120
- Protein: 0g
- Fat: 14g
- Carbohydrates: 0g
- Benefit: Adds richness and supports even cooking, providing essential fats.
For the Bake (Bread):
All-Purpose Flour (3 cups):
- Calories: 1365
- Protein: 36g
- Fat: 3g
- Carbohydrates: 285g
- Benefit: Serves as a base for the bread, offering energy and structure.
Sugar (1 tablespoon):
- Calories: 49
- Protein: 0g
- Fat: 0g
- Carbohydrates: 13g
- Benefit: Adds a hint of sweetness and helps activate yeast or leavening agents.
Baking Powder (1 tablespoon):
- Calories: 6
- Protein: 0g
- Fat: 0g
- Carbohydrates: 1.5g
- Benefit: Ensures the bread rises, resulting in a soft texture.
Salt (1/2 teaspoon):
- Calories: 0
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
- Benefit: Enhances flavor and regulates dough elasticity.
Water (1 cup):
- Calories: 0
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
- Benefit: Combines ingredients and hydrates the dough.
For the Toppings:
Shredded Lettuce (1 cup):
- Calories: 5
- Protein: 0.5g
- Fat: 0g
- Carbohydrates: 1g
- Benefit: Adds crunch and is low in calories, providing fiber and vitamins.
Sliced Tomatoes (1 medium):
- Calories: 22
- Protein: 1g
- Fat: 0.2g
- Carbohydrates: 5g
- Benefit: Rich in vitamin C and antioxidants, promoting skin and immune health.
Sliced Cucumbers (1 medium):
- Calories: 16
- Protein: 0.7g
- Fat: 0.1g
- Carbohydrates: 3.8g
- Benefit: Refreshing and hydrating, with a good amount of vitamin K.
Chopped Cilantro or Parsley (2 tablespoons):
- Calories: 2
- Protein: 0.1g
- Fat: 0g
- Carbohydrates: 0.4g
- Benefit: Adds freshness and contains antioxidants and vitamins A and K.
Hot Sauce (1 teaspoon):
- Calories: 0
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
- Benefit: Adds a spicy kick and contains capsaicin, which may boost metabolism.
Tamarind Sauce (1 tablespoon):
- Calories: 23
- Protein: 0g
- Fat: 0g
- Carbohydrates: 6g
- Benefit: Provides a tangy flavor and is a source of antioxidants and dietary fiber.
- This breakdown provides an approximate nutritional profile for each ingredient, highlighting their individual contributions to the dish.
Please note that these values are approximate and can vary based on specific brands and exact quantities used in your recipe. If you have specific quantities in mind, I can provide more accurate nutritional information.
Comments