Join us on an immersive journey into the heart of Honduras as we uncover the captivating story of Rondon, a vibrant cultural phenomenon deeply rooted in the traditions of this Central American nation.

From its rhythmic beats to its colorful celebrations, Rondon embodies the essence of Honduran heritage, offering a glimpse into its diverse history and cultural influences. Discover the intricate dance of flavors in its cuisine, the warmth of its people, and the rhythm of its music as we delve into the unique charm of Rondon and its significance in the tapestry of Honduran culture.

Ingredients:

• 1 lb fish fillets (such as red snapper or tilapia), cut into chunks
• 1 lb large shrimp, peeled and deveined
• 1 lb crab legs or crab meat
• 2 ripe plantains, peeled and sliced into rounds
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 2 tomatoes, diced
• 1 cup coconut milk
• 4 cups fish or seafood broth
• 2 tablespoons olive oil
• 1 tablespoon ground cumin
• 1 tablespoon ground coriander
• 1 tablespoon paprika
• Salt and pepper to taste
• Fresh cilantro for garnish
• Lime wedges for serving
• Cooked white rice for serving

Instructions:

1- In a large pot, heat olive oil over medium heat. Add chopped onion and garlic, and sauté until softened.

2- Add diced bell peppers and tomatoes to the pot. Cook until vegetables are tender.

3- Stir in ground cumin, ground coriander, and paprika. Cook for another minute to toast the spices.

4- Pour in coconut milk and fish or seafood broth. Bring the mixture to a simmer.

5- Add sliced plantains to the pot and let them cook for about 10 minutes until slightly softened.

6- Once the plantains are tender, add fish chunks, shrimp, and crab to the pot. Season with salt and pepper to taste.

7- Allow the seafood to cook for 5-7 minutes until fish is cooked through and shrimp turn pink.

8- Taste and adjust seasoning if necessary.

9- Serve the Honduras Rondon hot, garnished with fresh cilantro and accompanied by lime wedges for squeezing over the stew. Serve with cooked white rice on the side.

10- Enjoy the rich flavors of this hearty seafood stew, inspired by the culinary traditions of Honduras.

Nutritional Values :

Fish Fillets (Red Snapper, Tilapia, etc.) - 1 lb:

• Calories: 340
• Protein: 70g
• Fat: 7g
• Carbohydrates: 0g
• Fiber: 0g

benefits : Excellent source of protein, omega-3 fatty acids, and vitamins B12 and D, which support heart health, brain function, and bone health.

Large Shrimp - 1 lb:

• Calories: 340
• Protein: 70g
• Fat: 6g
• Carbohydrates: 2g
• Fiber: 0g

benefits : Low in fat and calories, high in protein, and a good source of selenium, vitamin D, and omega-3 fatty acids, which promote heart health and immune function.

Crab Legs or Crab Meat - 1 lb:

• Calories: 330
• Protein: 70g
• Fat: 2g
• Carbohydrates: 0g
• Fiber: 0g

benefits : Low in fat, high in protein, and a good source of vitamins and minerals such as vitamin B12, zinc, and copper, which support immune function, nerve health, and metabolism.

Ripe Plantains - 2 medium-sized:

• Calories: 220
• Protein: 2g
• Fat: 0.5g
• Carbohydrates: 58g
• Fiber: 4g

benefits : Rich in fiber, vitamins A and C, and potassium, plantains support digestive health, immune function, and heart health while providing sustained energy.

Coconut Milk - 1 cup:

• Calories: 445
• Protein: 5g
• Fat: 48g
• Carbohydrates: 6g
• Fiber: 2g

benefits : Contains healthy fats called medium-chain triglycerides (MCTs), which may boost metabolism and provide quick energy. Also a good source of iron, magnesium, and phosphorus.

Onion - 1 medium-sized:

• Calories: 45
• Protein: 1g
• Fat: 0g
• Carbohydrates: 11g
• Fiber: 2g

benefits : Rich in antioxidants and sulfur compounds, onions have anti-inflammatory and antimicrobial properties, support heart health, and may help regulate blood sugar levels.

Garlic - 3 cloves:

• Calories: 13
• Protein: 0.6g
• Fat: 0g
• Carbohydrates: 3g
• Fiber: 0.2g

benefits : Contains sulfur compounds with antibacterial and antiviral properties, supports heart health by reducing blood pressure and cholesterol levels, and may boost immune function.

Bell Peppers (Red and Green) - 1 medium-sized each:

• Calories: 24
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits : Excellent source of vitamin C, antioxidants, and fiber, which support immune function, eye health, and digestion.

Tomatoes - 2 medium-sized:

• Calories: 44
• Protein: 2g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 3g

benefits : Rich in antioxidants like lycopene, vitamins C and K, and potassium, tomatoes support heart health, may reduce the risk of certain cancers, and promote bone health.

Olive Oil - 2 tablespoons:

• Calories: 240
• Protein: 0g
• Fat: 28g
• Carbohydrates: 0g
• Fiber: 0g

benefits : High in monounsaturated fats and antioxidants, olive oil is beneficial for heart health, may reduce inflammation, and is a staple of the Mediterranean diet, which is associated with numerous health benefits.

Please note that these values are approximate and may vary based on factors such as cooking methods and specific brands of ingredients used.