Step into the vibrant and rich culinary tapestry of Belize as we explore the delightful flavors of Garifuna cuisine through the lens of one of its iconic dishes—Hudut. Rooted in the cultural heritage of the Garifuna people, Hudut is a traditional coconut fish stew that reflects the fusion of African, Caribbean, and indigenous influences. In this culinary adventure, we will unravel the secrets of preparing Belizean Hudut, immersing ourselves in the aromatic blend of coconut milk, fresh fish, and spices that characterize this beloved dish. Join us on a gastronomic exploration that celebrates the unique cultural heritage of Belize and the Garifuna community, making Hudut not just a meal but a testament to the diverse and flavorful traditions that grace the Belizean table.

Ingredients:

For the Coconut Milk:

• 2 cups grated coconut
• 2 cups warm water

For the Hudut:

• 1 lb fresh fish fillets (snapper, grouper, or any firm white fish)
• 1 cup coconut milk (from the above preparation)
• 2 cups water
• 2 green plantains, peeled and sliced
• 1 cup cassava, peeled and cut into chunks
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 tomato, diced
• 1 sprig thyme
• 2 green onions, chopped
• 2 tablespoons fresh cilantro, chopped
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

Prepare Coconut Milk: a. Place the grated coconut in a bowl and add warm water. b. Squeeze and strain the coconut to extract the milk. Set aside 1 cup for the stew.

Prepare Fish: a. Rinse the fish fillets and pat them dry. b. Season the fillets with salt and pepper.

Cook Vegetables: a. In a large pot, heat olive oil over medium heat. b. Add chopped onions, garlic, bell pepper, and thyme. Sauté until the vegetables are softened.

Add Coconut Milk: a. Pour in the 1 cup of coconut milk, stirring to combine with the sautéed vegetables.

Add Water and Bring to a Simmer: a. Pour in 2 cups of water into the pot, bringing the mixture to a gentle simmer.

Add Fish: a. Carefully place the seasoned fish fillets into the simmering broth. b. Cook the fish for 8-10 minutes, or until it flakes easily with a fork.

Add Plantains and Cassava: a. Introduce the sliced plantains and cassava into the pot. b. Continue simmering until the plantains and cassava are tender.

Adjust Seasoning: a. Taste the stew and adjust the seasoning with salt and pepper as needed.

Garnish and Serve: a. Sprinkle diced tomatoes, green onions, and fresh cilantro over the stew. b. Serve the Belize Hudut hot, with a side of white rice or traditional Garifuna Ereba (cassava bread).

Indulge in the rich flavors of Belizean Hudut, where the velvety coconut broth complements the succulent fish, creating a dish that not only satisfies the palate but also reflects the cultural heritage of the Garifuna people.

Nutritional Values:

It's challenging to provide exact nutritional values without specific quantities for each ingredient and considering variations in preparation methods. However, I can provide you with approximate nutritional values per 100 grams for some of the key ingredients:

Grated Coconut (2 cups):

• Calories: 354
• Total Fat: 33.5g
• Saturated Fat: 29.7g
• Carbohydrates: 15.2g
• Fiber: 9.2g
• Protein: 3.3g

Benefits:

• Rich in healthy fats, particularly medium-chain triglycerides (MCTs).
• Provides dietary fiber, promoting digestive health.
• Contains essential nutrients like manganese, copper, and selenium.

Fresh Fish Fillets (snapper, grouper, or any firm white fish, 1 lb):

• Calories: 110
• Total Fat: 1.1g
• Saturated Fat: 0.3g
• Cholesterol: 55mg
• Sodium: 44mg
• Protein: 23.2g

Benefits:

• Excellent source of high-quality protein for muscle health.
• Rich in omega-3 fatty acids, supporting heart and brain health.
• Contains essential vitamins and minerals such as vitamin D and selenium.

Green Plantains (2 medium-sized):

• Calories: 116
• Total Fat: 0.4g
• Saturated Fat: 0.1g
• Carbohydrates: 30.3g
• Fiber: 2.3g
• Protein: 1.3g

Benefits:

• Good source of complex carbohydrates for sustained energy.
• Contains dietary fiber, aiding in digestion and promoting gut health.
• Provides essential vitamins like vitamin A, vitamin C, and vitamin B6.

Cassava (1 cup, cooked):

• Calories: 330
• Total Fat: 0.4g
• Carbohydrates: 78.4g
• Fiber: 3.7g
• Protein: 2.2g

Benefits:

• Rich in carbohydrates, serving as a significant energy source.
• Contains dietary fiber, supporting digestive health.
• Provides essential minerals such as manganese and folate.

Olive Oil (2 tablespoons):

• Calories: 238
• Total Fat: 27g
• Saturated Fat: 3.7g
• Monounsaturated Fat: 18.8g
• Polyunsaturated Fat: 3g
• Vitamin E: 1.9mg

Benefits:

• Healthy monounsaturated fats promote heart health.
• Rich in antioxidants, combating inflammation and oxidative stress.
• Contains vitamin E, important for skin and immune health.

Onion (1 medium-sized):

• Calories: 44
• Total Fat: 0.1g
• Carbohydrates: 10.4g
• Fiber: 1.9g
• Protein: 1.2g

Benefits:

• Good source of antioxidants, protecting cells from damage.
• Contains quercetin, known for its anti-inflammatory properties.
• Provides vitamin C, supporting immune function.

Bell Pepper (1 medium-sized):

• Calories: 25
• Total Fat: 0.2g
• Carbohydrates: 6g
• Fiber: 2.5g
• Protein: 1g

Benefits:

• Excellent source of vitamin C, essential for immune health.
• Rich in antioxidants, promoting overall health.
• Contains fiber, aiding in digestion and supporting weight management.

Tomato (1 medium-sized):

• Calories: 22
• Total Fat: 0.2g
• Carbohydrates: 4.8g
• Fiber: 1.5g
• Protein: 1.1g

Benefits:

• High in antioxidants, including lycopene, which has various health benefits.
• Good source of vitamin C, potassium, and folate.
• Supports heart health and may have anti-cancer properties.

Thyme (1 sprig):

• Calories: 2
• Total Fat: 0.1g
• Carbohydrates: 0.5g
• Fiber: 0.3g
• Protein: 0.1g

Benefits:

• Contains compounds with anti-microbial and anti-inflammatory properties.
• Rich in antioxidants, supporting overall health.
• May aid in respiratory health.

Green Onions (2 tablespoons):

• Calories: 2
• Total Fat: 0.1g
• Carbohydrates: 0.4g
• Fiber: 0.2g
• Protein: 0.1g

Benefits:

• Low in calories and a good source of vitamins A and K.
• Contains antioxidants that may have anti-inflammatory effects.
• Adds flavor without adding many calories.

Cilantro (2 tablespoons):

• Calories: 1
• Total Fat: 0.02g
• Carbohydrates: 0.2g
• Fiber: 0.1g
• Protein: 0.1g

Benefits:

• Contains antioxidants that may help fight inflammation.
• Rich in vitamins A and K.
• Adds a burst of freshness and flavor to dishes.

Remember, these values are approximate and can vary based on specific brands, varieties, and preparation methods. Additionally, the nutritional content of the final dish will depend on the specific quantities used in your recipe.