Bahamian Conch Stew is a flavorful and hearty seafood dish that is a staple in Bahamian cuisine. This stew features conch, a large marine mollusk abundant in the Bahamian waters, which is tenderized and simmered in a rich tomato-based broth infused with a variety of herbs and spices. The result is a savory and satisfying dish enjoyed by both locals and visitors.
The history of Bahamian Conch Stew is deeply rooted in the culinary traditions of the Bahamas. Conch has been a dietary staple for Bahamians for centuries, with its use dating back to the indigenous Lucayan people. The preparation of conch in various forms, including stews, fritters, and salads, showcases the resourcefulness of the Bahamian people in utilizing the natural bounty of their surroundings. Bahamian Conch Stew is not only a delicious meal but also a testament to the rich cultural heritage of the Bahamas, reflecting the island's connection to the sea and its resources.
Ingredients
- 2 lbs conch meat, cleaned and tenderized
- 2 tbsp olive oil
- 1 large onion, diced
- 1 green bell pepper, diced
- 2 celery stalks, diced
- 3 garlic cloves, minced
- 1 tbsp tomato paste
- 1 can diced tomatoes
- 4 cups seafood or chicken broth
- 1 bay leaf
- 1 tsp dried thyme
- 1 tsp dried oregano
- Salt and black pepper, to taste
- Hot sauce (optional)
Instructions
1. Prepare the Conch: Clean and tenderize the conch meat. If using fresh conch, pound the meat with a mallet until tenderized. Skip this step if using frozen or pre-tenderized conch.
2. Sauté Vegetables: Heat olive oil in a large pot or Dutch oven over medium heat. Add diced onion, green bell pepper, and celery, and sauté until tender and lightly browned.
3. Add Garlic and Tomato Paste: Add minced garlic and tomato paste to the pot, and sauté for an additional 1-2 minutes until the garlic is fragrant.
4. Combine Ingredients: Add diced tomatoes, seafood or chicken broth, bay leaf, thyme, oregano, salt, and black pepper to the pot. Stir to combine.
5. Simmer Stew: Bring the stew to a simmer, then add the tenderized conch meat. Reduce heat to low, cover, and simmer for 45-60 minutes, or until the conch meat is tender.
6. Adjust Seasoning: Remove the bay leaf from the pot and taste the stew for seasoning. Add additional salt, black pepper, or hot sauce as desired.
7. Serve: Serve Bahamian Conch Stew hot, garnished with fresh herbs or a squeeze of lime juice if desired. Accompany with rice or crusty bread to soak up the flavorful broth.
Note:
If conch meat is unavailable, substitute with shrimp, crab, or scallops.
Nutrition Value:
1. 2 lbs conch meat, cleaned and tenderized
- Calories: Approximately 700 calories
- Carbohydrates: 0 grams
- Protein: 140 grams
- Fat: 10 grams
- Sodium: 900 mg
- Cholesterol: 300 mg
- Vitamins: Rich in Vitamin B12, Vitamin E
- Minerals: High in zinc, magnesium, and iron
- Nutritional benefit: Conch meat is an excellent source of lean protein and essential minerals, supporting muscle growth and overall health.
2. 2 tbsp olive oil
- Calories: 240 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 28 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Rich in Vitamin E and K
- Minerals: Contains trace amounts of iron
- Nutritional benefit: Olive oil is a healthy fat that contains monounsaturated fats, which are beneficial for heart health.
3. 1 large onion, diced
- Calories: 60 calories
- Carbohydrates: 14 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 5 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin C, Vitamin B6
- Minerals: Contains potassium and manganese
- Nutritional benefit: Onions provide antioxidants and compounds that have anti-inflammatory properties.
4. 1 green bell pepper, diced
- Calories: 30 calories
- Carbohydrates: 7 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin C, Vitamin A
- Minerals: Contains potassium and folate
- Nutritional benefit: Green bell peppers are low in calories and rich in vitamins and antioxidants that support immune function.
5. 2 celery stalks, diced
- Calories: 10 calories
- Carbohydrates: 2 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 35 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin K, Vitamin A
- Minerals: Contains potassium and folate
- Nutritional benefit: Celery is low in calories and provides fiber, aiding in digestion and hydration.
6. 3 garlic cloves, minced
- Calories: 15 calories
- Carbohydrates: 3 grams
- Protein: 0.5 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin C, Vitamin B6
- Minerals: Contains manganese and selenium
- Nutritional benefit: Garlic has antibacterial properties and may help boost the immune system.
7. 1 tbsp tomato paste
- Calories: 15 calories
- Carbohydrates: 4 grams
- Protein: 1 gram
- Fat: 0 grams
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Rich in Vitamin C, Vitamin A
- Minerals: Contains potassium and iron
- Nutritional benefit: Tomato paste is concentrated with antioxidants like lycopene, beneficial for heart health.
8. 1 can diced tomatoes
- Calories: 90 calories
- Carbohydrates: 20 grams
- Protein: 4 grams
- Fat: 0 grams
- Sodium: 600 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin C, Vitamin A
- Minerals: Contains potassium and folate
- Nutritional benefit: Diced tomatoes provide essential vitamins and antioxidants that support immune health.
9. 4 cups seafood or chicken broth
- Calories: 40-80 calories (varies by type)
- Carbohydrates: 4-8 grams
- Protein: 6-12 grams
- Fat: 0-4 grams
- Sodium: 800-1200 mg
- Cholesterol: 0-20 mg
- Vitamins: Contains small amounts of various B vitamins
- Minerals: Contains potassium and magnesium
- Nutritional benefit: Broth adds flavor and essential nutrients, including electrolytes, which aid in hydration.
10. 1 bay leaf
- Calories: 0-1 calorie
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains trace amounts of Vitamin A
- Minerals: Contains trace amounts of calcium and magnesium
- Nutritional benefit: Bay leaves add flavor and have potential anti-inflammatory properties.
11. 1 tsp dried thyme
- Calories: 3 calories
- Carbohydrates: 1 gram
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of Vitamin C and Vitamin A
- Minerals: Contains iron and manganese
- Nutritional benefit: Thyme provides antioxidants and may support respiratory health.
12. 1 tsp dried oregano
- Calories: 3 calories
- Carbohydrates: 1 gram
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin K
- Minerals: Contains iron and manganese
- Nutritional benefit: Oregano has antimicrobial properties and is rich in antioxidants.
13. Salt and black pepper, to taste
- Calories: Negligible
- Carbohydrates: Negligible
- Protein: Negligible
- Fat: Negligible
- Sodium: Variable
- Cholesterol: 0 mg
- Vitamins: Contains trace amounts of various vitamins
- Minerals: Contains trace amounts of minerals
- Nutritional benefit: Adds flavor to the dish.
14. Hot sauce (optional)
- Calories: Variable (typically low)
- Carbohydrates: Variable (typically low)
- Protein: Variable (typically low)
- Fat: Variable (typically low)
- Sodium: Variable
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Contains trace amounts of minerals
- Nutritional benefit: Adds flavor and a kick of heat, potentially boosting metabolism.
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