Welcome to the culinary paradise of the Bahamas, where crystal-clear waters meet the vibrant flavors of the Caribbean. Immerse yourself in a gastronomic journey as we unveil the secrets of a mouthwatering Bahamian Seafood Casserole, a dish that captures the essence of the sun-soaked islands and the bounty of the sea.

Picture yourself surrounded by the gentle sea breeze and the rhythmic sound of the waves as you indulge in this delectable seafood masterpiece. Bursting with a medley of fresh and succulent seafood, this casserole is a celebration of the rich maritime heritage that defines Bahamian cuisine.

In this recipe, we'll guide you through the art of creating a dish that not only tantalizes the taste buds but also transports you to the shores of the Bahamas. Get ready to embark on a culinary adventure, where the finest ingredients come together to create a symphony of flavors in every bite. Let's dive into the vibrant world of Bahamian seafood and elevate your dining experience to a new level of tropical bliss.

Ingredients:

• 1 lb shrimp, peeled and deveined
• 1 lb white fish fillets (such as snapper or grouper), cut into bite-sized pieces
• 1 lb crab meat, fresh or canned
• 1/2 lb scallops
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 bell pepper, diced (any color)
• 1 celery stalk, finely chopped
• 1 cup cherry tomatoes, halved
• 1 cup fresh spinach, chopped
• 1/4 cup fresh parsley, chopped
• 1/4 cup fresh cilantro, chopped
• 1/2 cup unsalted butter
• 1/4 cup all-purpose flour
• 2 cups whole milk
• 1 cup chicken or seafood broth
• 1/2 cup white wine (optional)
• 1 teaspoon Old Bay seasoning
• 1 teaspoon paprika
• Salt and pepper to taste
• 1 cup breadcrumbs
• 1/2 cup grated Parmesan cheese

Instructions:

1-Preheat your oven to 375°F (190°C).

2-In a large skillet, melt half of the butter over medium heat. Add the chopped onion, garlic, bell pepper, and celery. Sauté until the vegetables are soft and fragrant.

3-Add the shrimp, white fish, crab meat, and scallops to the skillet. Cook for 3-5 minutes, or until the seafood is just cooked through. Stir in the cherry tomatoes, spinach, parsley, and cilantro. Set aside.

4-In a separate saucepan, melt the remaining butter over medium heat. Stir in the flour to create a roux. Gradually whisk in the milk, chicken or seafood broth, and white wine (if using). Continue whisking until the mixture thickens.

5-Season the sauce with Old Bay seasoning, paprika, salt, and pepper. Pour the sauce over the seafood and vegetable mixture in the skillet. Gently fold everything together until well combined.

6-Transfer the seafood mixture to a greased casserole dish, spreading it evenly.

7-In a small bowl, combine the breadcrumbs and grated Parmesan cheese. Sprinkle this mixture evenly over the seafood casserole.

8-Bake in the preheated oven for 25-30 minutes or until the top is golden brown and the casserole is bubbling.

9-Remove from the oven and let it rest for a few minutes before serving.

Serve your Bahamian Seafood Casserole with a side of rice, crusty bread, or a simple green salad. Enjoy the explosion of flavors from the Bahamas right at your table!

It's challenging to provide precise nutritional values without specific brands or variations of ingredients. However, I can offer approximate values based on common nutritional information for each component:

Nutritional Values

Please note that these values are estimations and can vary based on specific brands, preparation methods, and other factors:

1 lb shrimp:

• Calories: 450
• Protein: 90g
• Fat: 9g
• Carbohydrates: 0g

benefit:

• Rich in protein for muscle health.
• Good source of omega-3 fatty acids for heart health.
• Provides essential vitamins and minerals, including selenium and vitamin B12.

1 lb white fish fillets:

• Calories: 400
• Protein: 80g
• Fat: 8g
• Carbohydrates: 0g

benefit:

• High in lean protein.
• Contains omega-3 fatty acids for cardiovascular health.
• Provides essential nutrients like vitamin D and iodine.

1 lb crab meat:

• Calories: 500
• Protein: 100g
• Fat: 10g
• Carbohydrates: 0g

benefit:

• Low in fat and calories.
• Excellent source of protein and essential minerals like zinc and copper.
• Contains omega-3 fatty acids for heart health.

1/2 lb scallops:

• Calories: 200
• Protein: 40g
• Fat: 2g
• Carbohydrates: 4g

benefit:

• Low in calories and fat.
• Good source of protein and vitamin B12.
• Rich in minerals like selenium and zinc.

1 onion:

• Calories: 45
• Protein: 1g
• Fat: 0g
• Carbohydrates: 11g

benefit:

• Contains antioxidants that may have anti-inflammatory properties.
• Rich in vitamin C and other nutrients.
• May have cardiovascular benefits.

3 cloves garlic:

• Calories: 15
• Protein: 1g
• Fat: 0g
• Carbohydrates: 3g

benefit:

• Known for its potential immune-boosting properties.
• Contains antioxidants that may help combat oxidative stress.
• May have anti-inflammatory effects.

1 bell pepper:

• Calories: 25
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g

benefit:

• High in vitamin C for immune support.
• Contains antioxidants that may contribute to overall health.
• Good source of fiber.

1 celery stalk:

• Calories: 10
• Protein: 0g
• Fat: 0g
• Carbohydrates: 2g

benefit:

• Low in calories, high in fiber.
• Contains vitamins K and C.
• May have anti-inflammatory properties.

1 cup cherry tomatoes:

• Calories: 30
• Protein: 1g
• Fat: 0g
• Carbohydrates: 7g

benefit:

• Rich in antioxidants, particularly lycopene.
• Good source of vitamin C and potassium.
• May contribute to heart health.

1 cup fresh spinach:

• Calories: 7
• Protein: 1g
• Fat: 0g
• Carbohydrates: 1g

benefit:

• Packed with vitamins and minerals, including iron and vitamin K.
• Rich in antioxidants.
• Supports overall bone health.

1/4 cup fresh parsley:

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

benefit:

• Contains vitamin K, vitamin C, and antioxidants.
• May have anti-inflammatory properties.

1/4 cup fresh cilantro:

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

benefit:

• Rich in antioxidants.
• Contains vitamins A and K.
• May have potential anti-microbial properties.

1/2 cup unsalted butter:

• Calories: 800
• Protein: 1g
• Fat: 88g
• Carbohydrates: 0g

benefit:

• Good source of healthy fats.
• Contains vitamin A.
• Adds richness and flavor to dishes.

1/4 cup all-purpose flour:

• Calories: 110
• Protein: 3g
• Fat: 0g
• Carbohydrates: 23g

benefit:

• Provides carbohydrates for energy.
• Contains small amounts of protein and fiber.

2 cups whole milk:

• Calories: 300
• Protein: 16g
• Fat: 16g
• Carbohydrates: 24g

benefit:

• Excellent source of calcium and vitamin D for bone health.
• Provides protein and essential nutrients.

1 cup chicken or seafood broth:

• Calories: 10
• Protein: 2g
• Fat: 0g
• Carbohydrates: 0g

benefit:

• Adds flavor to dishes with minimal calories.
• May contribute to overall hydration.

1/2 cup white wine (optional):

• Calories: 120
• Protein: 0g
• Fat: 0g
• Carbohydrates: 3g

benefit:

• Enhances flavor and aroma in cooking.
• Adds depth to the dish.

1 teaspoon Old Bay seasoning:

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

benefit:

• A blend of herbs and spices that enhances flavor without adding calories.
• Typically includes celery salt, paprika, and other savory components.

1 teaspoon paprika:

• Calories: 6
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g

benefit:

• Adds a smoky flavor and vibrant color to dishes.
• Contains antioxidants.

1 cup breadcrumbs:

• Calories: 400
• Protein: 12g
• Fat: 6g
• Carbohydrates: 72g

benefit:

• Adds texture and crunch to the dish.
• Can be a good source of carbohydrates.

1/2 cup grated Parmesan cheese:

• Calories: 215
• Protein: 17g
• Fat: 15g
• Carbohydrates: 4g

benefit:

• Adds a savory, umami flavor.
• Good source of protein and calcium.

Please remember that these values are rough estimates, and the actual nutritional content may vary based on specific products and preparation methods. Always check product labels for the most accurate information.