Belize Hudut is a traditional Garifuna dish featuring fresh fish in a creamy coconut milk sauce, served with mashed green plantains. This dish highlights the Garifuna community's rich culinary heritage and their adaptation of traditional recipes using local Belizean ingredients.
Originating from the Caribbean island of St. Vincent, the Garifuna people were exiled by the British in the late 18th century and settled in various regions, including Belize. They integrated their culinary practices with local ingredients, creating unique dishes like Hudut. Plantains are mashed to form a creamy base, while fish is simmered in a coconut milk sauce with spices, adding a tropical richness.
Belize Hudut symbolizes the Garifuna's cultural pride and is often enjoyed during special occasions, reflecting their heritage and shared identity.
Ingredients:
- 1 pound fresh fish fillets (e.g., red snapper or grouper)
- 2 tablespoons coconut oil
- 1 medium onion, finely chopped
- 2 cloves garlic, minced
- 1 bell pepper, diced
- 2 tomatoes, diced
- 2 cups coconut milk
- 2 cups fish or vegetable broth
- 2 green plantains, peeled and chopped
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1 teaspoon paprika
- Salt and pepper to taste
- Fresh cilantro for garnish
- Lime wedges for serving
Method:
1. Prepare the Fish: Season the fish fillets with salt and pepper. Heat coconut oil in a skillet over medium heat. Cook the fish for 3-4 minutes per side until golden brown and cooked through. Remove and set aside.
2. Prepare the Base: In the same skillet, sauté onion, garlic, and bell pepper for 5 minutes until softened. Add tomatoes and cook for an additional 2 minutes.
3. Add Spices and Liquids: Sprinkle cumin, coriander, and paprika over the vegetables. Stir and toast the spices for 1 minute. Add coconut milk and broth, then simmer for 10 minutes.
4. Prepare the Mashed Plantains: Boil plantains in water until tender, about 15 minutes. Drain and mash until smooth.
5. Finish the Stew: Return fish to the stew, breaking it into smaller pieces. Season with salt and pepper. Cook for 5 more minutes.
6. Serve: Scoop mashed plantains onto plates or bowls. Ladle the fish stew over the plantains. Garnish with cilantro and serve with lime wedges.
Nutrition Value:
1. 1 pound fresh fish fillets (e.g., red snapper or grouper)
- Calories: ~200
- Carbohydrates: 0 g
- Protein: ~40 g
- Fat: ~2 g
- Sodium: ~70 mg
- Cholesterol: ~90 mg
- Vitamins: High in B vitamins, particularly B12
- Minerals: Rich in selenium, phosphorus, and potassium
- Nutritional benefit: Provides high-quality protein and essential omega-3 fatty acids, supporting heart health and muscle function.
2. 2 tablespoons coconut oil
- Calories: ~240
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: ~28 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E
- Minerals: Minimal
- Nutritional benefit: Offers healthy fats that support brain function and energy. It also has anti-inflammatory properties.
3. 1 medium onion, finely chopped
- Calories: ~45
- Carbohydrates: ~11 g
- Protein: ~1 g
- Fat: ~0 g
- Sodium: ~5 mg
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin C and B vitamins
- Minerals: Contains potassium and manganese
- Nutritional benefit: Provides antioxidants and supports immune health, as well as adds flavor with minimal calories.
4. 2 cloves garlic, minced
- Calories: ~10
- Carbohydrates: ~2 g
- Protein: ~0.5 g
- Fat: ~0 g
- Sodium: ~1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and B vitamins
- Minerals: Provides manganese and calcium
- Nutritional benefit: Known for its antibacterial and anti-inflammatory properties, garlic supports cardiovascular health.
5. 1 bell pepper, diced
- Calories: ~30
- Carbohydrates: ~7 g
- Protein: ~1 g
- Fat: ~0 g
- Sodium: ~3 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamins A and C
- Minerals: Contains potassium and folate
- Nutritional benefit: Rich in antioxidants and vitamins that support immune function and eye health.
6. 2 tomatoes, diced
- Calories: ~40
- Carbohydrates: ~9 g
- Protein: ~2 g
- Fat: ~0 g
- Sodium: ~10 mg
- Cholesterol: 0 mg
- Vitamins: Excellent source of vitamins A and C
- Minerals: Contains potassium and folate
- Nutritional benefit: Provides antioxidants, particularly lycopene, which supports heart health and reduces cancer risk.
7. 2 cups coconut milk
- Calories: ~800
- Carbohydrates: ~10 g
- Protein: ~6 g
- Fat: ~80 g
- Sodium: ~40 mg
- Cholesterol: ~0 mg
- Vitamins: Contains vitamin C and some B vitamins
- Minerals: Rich in magnesium, potassium, and iron
- Nutritional benefit: Provides healthy fats and supports cardiovascular health. Coconut milk adds a rich, creamy texture and flavor.
8. 2 cups fish or vegetable broth
- Calories: ~30
- Carbohydrates: ~2 g
- Protein: ~2 g
- Fat: ~1 g
- Sodium: ~800 mg (varies by brand)
- Cholesterol: 0 mg
- Vitamins: Minimal
- Minerals: Contains sodium, potassium, and other trace minerals
- Nutritional benefit: Adds flavor with minimal calories and can enhance the nutritional profile of the dish.
9. 2 green plantains, peeled and chopped
- Calories: ~200
- Carbohydrates: ~50 g
- Protein: ~2 g
- Fat: ~0.5 g
- Sodium: ~10 mg
- Cholesterol: 0 mg
- Vitamins: Good source of vitamins A and C
- Minerals: Contains potassium, magnesium, and calcium
- Nutritional benefit: Provides a significant amount of dietary fiber and essential vitamins and minerals, supporting digestive health.
10. 1 teaspoon ground cumin
- Calories: ~8
- Carbohydrates: ~1 g
- Protein: ~0.5 g
- Fat: ~0.5 g
- Sodium: ~1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin E
- Minerals: Provides iron and manganese
- Nutritional benefit: Adds flavor and has antioxidant properties, aiding digestion and supporting overall health.
11. 1 teaspoon ground coriander
- Calories: ~5
- Carbohydrates: ~1 g
- Protein: ~0.3 g
- Fat: ~0.2 g
- Sodium: ~0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C
- Minerals: Provides iron, calcium, and potassium
- Nutritional benefit: Enhances flavor and supports digestive health with its anti-inflammatory properties.
12. 1 teaspoon paprika
- Calories: ~6
- Carbohydrates: ~1 g
- Protein: ~0.3 g
- Fat: ~0.3 g
- Sodium: ~1 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin A
- Minerals: Provides iron and potassium
- Nutritional benefit: Adds flavor and color, and is rich in antioxidants, supporting eye health.
13. Salt and pepper to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Variable (depends on the amount used)
- Cholesterol: 0 mg
- Vitamins: None
- Minerals: Salt provides sodium; pepper provides small amounts of iron and potassium
- Nutritional benefit: Enhances flavor; moderation is key to managing sodium intake.
14. Fresh cilantro for garnish
- Calories: ~1 per tablespoon
- Carbohydrates: ~0.1 g
- Protein: ~0.1 g
- Fat: ~0 g
- Sodium: ~0 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamins A, C, and K
- Minerals: Provides calcium and potassium
- Nutritional benefit: Adds fresh flavor and provides essential vitamins and antioxidants.
15. Lime wedges for serving
- Calories: ~10 per wedge
- Carbohydrates: ~3 g
- Protein: ~0 g
- Fat: ~0 g
- Sodium: ~1 mg
- Cholesterol: 0 mg
- Vitamins: High in vitamin C
- Minerals: Contains potassium
- Nutritional benefit: Enhances flavor with minimal calories and provides a boost of vitamin C for immune support.
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