Indulge in the iconic flavors of Bermuda with our Bermuda Fish Sandwich recipe. This delightful dish features crispy, golden-fried fish fillets sandwiched between crusty artisan bread, topped with fresh lettuce, tomato, Bermuda onion, and tangy tartar sauce. A true taste of paradise, this sandwich reflects Bermuda’s rich fishing heritage and vibrant culinary traditions.
The Bermuda Fish Sandwich has a rich history rooted in the island's maritime culture. Originating in the early 20th century, local fishermen brought their fresh catches to Hamilton's markets, where dockyard workers, known as "hookermen," would enjoy these fish in simple, satisfying sandwiches. Over time, this humble meal evolved into a beloved icon of Bermudian cuisine. Today, the Bermuda Fish Sandwich remains a staple of island fare, celebrated for its fresh, local ingredients and connection to Bermuda’s fishing heritage.
Ingredients:
- 4 fresh fish fillets (such as wahoo, rockfish, or grouper)
- 4 slices of crusty artisan bread
- 1 cup all-purpose flour
- 2 teaspoons Bermuda seafood seasoning (or a blend of paprika, garlic powder, onion powder, dried thyme, and black pepper)
- 2 eggs, beaten
- Vegetable oil, for frying
- 4 lettuce leaves
- 4 tomato slices
- 4 slices Bermuda onion
- 4 tablespoons tartar sauce (homemade or store-bought)
Step-by-Step Method:
1. Prepare the Fish:
- Rinse the fish fillets under cold water and pat dry with a paper towel.
2. Season and Coat:
- In a shallow dish, mix the flour and Bermuda seafood seasoning.
- Dip each fish fillet in the beaten eggs, letting excess drip off.
- Coat the fillets with the seasoned flour mixture, ensuring full coverage.
3. Fry the Fish:
- Heat vegetable oil in a large skillet over medium-high heat to about 350°F (175°C).
- Fry the fish fillets in batches, about 3-4 minutes per side, until golden brown and crispy.
- Transfer to a paper towel-lined plate to drain excess oil.
4. Toast the Bread:
- Toast the artisan bread slices until golden brown and crispy.
5. Assemble the Sandwich:
- Spread a tablespoon of tartar sauce on one side of each slice of toasted bread.
- Layer a lettuce leaf, a tomato slice, a slice of Bermuda onion, and a crispy fish fillet on one slice of bread.
- Top with another slice of bread.
6. Serve:
- Serve the Bermuda Fish Sandwich immediately, either whole or halved.
Notes:
- For an authentic Bermudian touch, consider substituting tartar sauce with spicy mayonnaise or Bermuda chow-chow relish.
- You can use any firm white fish, but local favorites like wahoo, rockfish, or grouper are ideal.
- Customize your sandwich with additional toppings such as avocado slices, pickles, or hot sauce if desired.
Nutrition Value:
1. 4 Fresh Fish Fillets (such as wahoo, rockfish, or grouper)
- Calories: Approximately 120-150 per fillet
- Carbohydrates: 0 g
- Protein: 20-25 g
- Fat: 2-5 g
- Sodium: 50-70 mg
- Cholesterol: 60-70 mg
- Vitamins: Rich in B vitamins (B12, niacin) and vitamin D
- Minerals: Good source of selenium, phosphorus, and potassium
- Nutritional Benefit: Fish fillets are high in protein and omega-3 fatty acids, which support heart health and reduce inflammation.
2. 4 Slices of Crusty Artisan Bread
- Calories: Approximately 80-100 per slice
- Carbohydrates: 15-20 g
- Protein: 3-4 g
- Fat: 1-2 g
- Sodium: 150-200 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of B vitamins (thiamin, riboflavin)
- Minerals: Source of iron, calcium, and magnesium
- Nutritional Benefit: Provides complex carbohydrates for energy and essential minerals like iron and calcium.
3. 1 Cup All-Purpose Flour
- Calories: Approximately 400
- Carbohydrates: 80 g
- Protein: 10 g
- Fat: 1 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Small amounts of B vitamins (thiamin, niacin, riboflavin)
- Minerals: Source of iron
- Nutritional Benefit: A major source of carbohydrates and provides protein and iron essential for energy and overall health.
4. 2 Teaspoons Bermuda Seafood Seasoning
- Calories: Approximately 10
- Carbohydrates: 2 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 500-600 mg
- Cholesterol: 0 mg
- Vitamins: Contains trace amounts of vitamin A (depending on the spices used)
- Minerals: May include small amounts of calcium, potassium, and iron
- Nutritional Benefit: Adds flavor with minimal calories and fat. Spices can have antioxidant properties.
5. 2 Eggs, Beaten
- Calories: Approximately 140
- Carbohydrates: 1 g
- Protein: 12 g
- Fat: 10 g
- Sodium: 140 mg
- Cholesterol: 370 mg
- Vitamins: High in vitamin A, B12, riboflavin, and folate
- Minerals: Good source of iron, phosphorus, and selenium
- Nutritional Benefit: Eggs provide high-quality protein and essential nutrients like vitamins A and B12, supporting vision and metabolism.
6. Vegetable Oil, for Frying
- Calories: Approximately 120 per tablespoon
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: May contain small amounts of vitamin E
- Minerals: Minimal
- Nutritional Benefit: Adds healthy fats for cooking, but should be used in moderation.
7. 4 Lettuce Leaves
- Calories: Approximately 5 per leaf
- Carbohydrates: 1 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 0-5 mg
- Cholesterol: 0 mg
- Vitamins: Good source of vitamin A and small amounts of vitamin C and K
- Minerals: Provides calcium, potassium, and iron
- Nutritional Benefit: Adds minimal calories and fat while providing essential vitamins and minerals for overall health and hydration.
8. 4 Tomato Slices
- Calories: Approximately 10 per slice
- Carbohydrates: 2 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 0-5 mg
- Cholesterol: 0 mg
- Vitamins: Rich in vitamin C and vitamin A
- Minerals: Contains potassium and small amounts of iron
- Nutritional Benefit: Provides antioxidants, especially lycopene, which supports heart health and boosts the immune system.
9. 4 Slices Bermuda Onion
- Calories: Approximately 15 per slice
- Carbohydrates: 3 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 0-5 mg
- Cholesterol: 0 mg
- Vitamins: Contains vitamin C and small amounts of B vitamins
- Minerals: Source of potassium, calcium, and iron
- Nutritional Benefit: Offers antioxidants and compounds that may help reduce inflammation and support overall health.
10. 4 Tablespoons Tartar Sauce
- Calories: Approximately 60-80 per tablespoon
- Carbohydrates: 2-4 g
- Protein: 0 g
- Fat: 5-7 g
- Sodium: 200-300 mg
- Cholesterol: 10-15 mg
- Vitamins: Contains small amounts of vitamin A (depending on the recipe)
- Minerals: Minimal
- Nutritional Benefit: Adds flavor and can complement the fish, but should be used in moderation due to its fat and sodium content.
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