Embark on a culinary journey to the enchanting shores of Bermuda as we unravel the secrets of a classic island delicacy – Bermuda Cabbage and Codfish. This delightful recipe captures the essence of Bermudian cuisine, combining the freshness of locally sourced cabbage with the rich, flaky goodness of codfish. Bursting with vibrant flavors and cultural significance, this dish is a true celebration of the island's culinary heritage. Join us in the kitchen as we delve into the art of crafting this mouthwatering Bermuda favorite, bringing a taste of the tropics to your table.

Ingredients:

• 1 lb salted codfish
• 1 medium-sized head of cabbage, shredded
• 2 tablespoons olive oil
• 1 large onion, finely chopped
• 3 cloves garlic, minced
• 2 medium-sized tomatoes, diced
• 1 bell pepper, finely chopped
• 1 teaspoon thyme, dried
• 1 teaspoon paprika
• 1/2 teaspoon black pepper
• 1/4 teaspoon cayenne pepper (adjust to taste)
• 1/4 cup tomato paste
• 1 cup chicken or vegetable broth
• 2 tablespoons fresh parsley, chopped (for garnish)
• Salt, to taste
• Optional: hot pepper sauce for added heat

Instructions:

Prepare the Codfish:

1-Rinse the salted codfish under cold running water to remove excess salt.

2-Place the codfish in a bowl and cover it with cold water. Allow it to soak for at least 4-6 hours or overnight, changing the water a few times to desalinate the fish.

3-Once desalinated, flake the codfish into bite-sized pieces, removing any bones and skin.

Sauté the Vegetables:

1-In a large skillet or pan, heat the olive oil over medium heat.

2-Add the chopped onions and garlic, sautéing until softened and golden brown.

3-Incorporate the diced tomatoes, bell pepper, and thyme, cooking for an additional 3-4 minutes until the vegetables are tender.

Season the Dish:Stir in the paprika, black pepper, cayenne pepper, and tomato paste, ensuring that the spices are well distributed.

Add the Cabbage:Add the shredded cabbage to the skillet, mixing it well with the sautéed vegetables and spices. Cook for 5-7 minutes until the cabbage begins to wilt and soften.

Integrate the Codfish:Gently fold in the flaked codfish, allowing it to blend with the cabbage and vegetable mixture.

Moisten with Broth:Pour in the chicken or vegetable broth, stirring to combine. Simmer the mixture over medium-low heat for an additional 10-15 minutes, allowing the flavors to meld and the dish to reach the desired consistency.

Adjust Seasoning:Taste the dish and adjust the seasoning with salt and, if desired, hot pepper sauce for an extra kick.

Serve:

1-Once the cabbage is tender and the codfish is fully cooked, remove the skillet from heat.

2-Garnish the Bermuda Cabbage and Codfish with chopped parsley for a fresh burst of color and flavor.

Enjoy:Serve this Bermuda classic hot over rice or with a side of crusty bread. Revel in the delightful combination of flavors that transport your taste buds to the sunny shores of Bermuda.

Nutritional Values:

It's important to note that nutritional values can vary based on specific brands and preparation methods. However, here is a general estimation of the nutritional values for the listed ingredients:

Salted Codfish (1 lb):

• Calories: Approximately 300 kcal
• Protein: 60 g
• Fat: 2 g
• Sodium: Varies (depends on the desalination process)

benefits:

• Rich in protein, essential for muscle health.
• Good source of omega-3 fatty acids, beneficial for heart health.

Cabbage (1 medium-sized head, shredded):

• Calories: Approximately 200 kcal
• Protein: 8 g
• Fat: 1 g
• Fiber: 14 g
• Vitamin C: 150% of Daily Value (DV)
• Vitamin K: 60% of DV

benefits:

• Low in calories and high in fiber, supporting digestion.
• Packed with vitamins C and K, promoting immune and bone health.

Olive Oil (2 tablespoons):

• Calories: Approximately 240 kcal
• Fat: 28 g
• Saturated Fat: 4 g
• Monounsaturated Fat: 20 g

benefits:

• Contains heart-healthy monounsaturated fats.
• A source of antioxidants, helping to combat inflammation.

Onion (1 large, finely chopped):

• Calories: Approximately 60 kcal
• Carbohydrates: 14 g
• Fiber: 3 g
• Protein: 2 g
• Vitamin C: 20% of DV

benefits:

• Provides dietary fiber for digestive health.
• Contains antioxidants and vitamin C, supporting immune function.

Garlic (3 cloves, minced):

• Calories: Approximately 15 kcal
• Carbohydrates: 3 g
• Protein: 1 g

benefits:

• Known for potential anti-inflammatory and immune-boosting properties.
• Contains allicin, which may have cardiovascular benefits.

Tomatoes (2 medium-sized, diced):

• Calories: Approximately 50 kcal
• Carbohydrates: 12 g
• Fiber: 3 g
• Vitamin C: 40% of DV

benefits:

• Rich in vitamin C, supporting immune health.
• Contains lycopene, an antioxidant associated with various health benefits.

Bell Pepper (1, finely chopped):

• Calories: Approximately 25 kcal
• Carbohydrates: 6 g
• Fiber: 2 g
• Vitamin C: 160% of DV

benefits:

• High in vitamin C, promoting skin health and immune support.
• Contains antioxidants, supporting overall health.

Thyme, dried (1 teaspoon):

• Calories: Approximately 3 kcal
• Carbohydrates: 1 g

benefits:

• Contains antioxidants and essential oils with potential health benefits.
• May have antimicrobial properties

Paprika (1 teaspoon):

• Calories: Approximately 6 kcal
• Carbohydrates: 1 g

benefits:

• Contains capsaicin, which may boost metabolism.
• Rich in antioxidants, supporting overall health.

Black Pepper (1/2 teaspoon):

• Calories: Approximately 3 kcal

benefits:

• Contains piperine, enhancing nutrient absorption.
• May have antioxidant and anti-inflammatory properties.

Cayenne Pepper (1/4 teaspoon):

• Calories: Approximately 1 kcal
• May vary based on spiciness

benefits:

• Contains capsaicin, known for potential metabolism-boosting effects.
• May have pain-relieving properties.

Tomato Paste (1/4 cup):

• Calories: Approximately 50 kcal
• Carbohydrates: 12 g
• Fiber: 3 g
• Protein: 2 g

benefits:

• Concentrated source of vitamins and minerals found in tomatoes.
• Contains antioxidants, supporting overall health.

Chicken or Vegetable Broth (1 cup):

• Calories: Approximately 10 kcal
• May vary based on the specific broth used

benefits:

• Hydrating and provides a base for flavor without excess calories.
• Can contain essential nutrients depending on the ingredients.

Fresh Parsley (2 tablespoons, chopped):

• Calories: Approximately 2 kcal
• Vitamin C: 10% of DV
• Vitamin A: 15% of DV

benefits:

• Rich in vitamin C and A, supporting immune and eye health.
• Contains antioxidants, promoting overall well-being.

Salt (to taste):

• Sodium content varies based on the amount added

benefits:

• Essential for flavor enhancement.
• Should be used in moderation due to potential health concerns with excessive sodium intake.

Hot Pepper Sauce (optional):

• Calories: Varies
• Sodium: Varies
• May contain negligible amounts of other nutrients

benefits:

• May boost metabolism due to capsaicin content.
• Can add a spicy kick to the dish, enhancing flavor.

These values are approximate and can vary based on factors such as the specific brands of ingredients used and individual variations in preparation. It's always a good idea to check product labels for precise nutritional information.