Bermuda Fish Chowder is a hearty and flavorful soup that is a beloved staple of Bermudian cuisine. This delicious dish combines a variety of fish, vegetables, herbs, and spices to create a rich and satisfying soup with a unique taste.

Bermuda Fish Chowder is a beloved dish that represents the vibrant and diverse culinary heritage of the beautiful island of Bermuda. This rich and hearty soup captures the essence of the sea with its tantalizing blend of fresh fish, aromatic herbs, spices, and a touch of Caribbean flair. Each spoonful of this chowder takes you on a culinary journey, immersing you in the flavors and traditions of this tropical paradise.

The methodical preparation of Bermuda Fish Chowder involves a harmonious dance of ingredients, ensuring that every element contributes to the final symphony of flavors. Let's embark on a step-by-step journey into the creation of this exquisite dish.

Below is a step-by-step method for preparing Bermuda Fish Chowder, along with some notes and nutrition facts.

Method:

Step 1: Gather Ingredients

1- 1 pound of firm white fish fillets (such as snapper or grouper), cut into chunks

2- 1 medium onion, finely chopped

3- 1 green bell pepper, finely chopped

4- 2 cloves of garlic, minced

5- 1 celery stalk, finely chopped

6- 1 carrot, finely chopped

7- 2 cups of diced tomatoes (fresh or canned)

8- 3 cups of fish or vegetable broth

9- 1 cup of tomato juice

10- 1 tablespoon of tomato paste

11- 1 tablespoon of Worcestershire sauce

12- 2 tablespoons of rum (optional)

13- 1 tablespoon of olive oil

14- 1 bay leaf

15- 1 teaspoon of thyme

16- 1 teaspoon of paprika

17- 1/2 teaspoon of hot sauce (adjust to taste)

18- Salt and pepper to taste

19- Fresh parsley, chopped (for garnish)

Step 2: Sauté Vegetables

1- Heat the olive oil in a large pot or Dutch oven over medium heat.

2- Add the onion, green bell pepper, garlic, celery, and carrot. Sauté for about 5 minutes until the vegetables soften and become fragrant.

Step 3: Add Remaining Ingredients

Stir in the diced tomatoes, tomato paste, fish or vegetable broth, tomato juice, Worcestershire sauce, rum (if using), bay leaf, thyme, paprika, hot sauce, salt, and pepper. Mix well to combine all the ingredients.

Step 4: Simmer the Chowder

Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let the chowder simmer for about 30 minutes, allowing the flavors to meld together and the vegetables to become tender.

Step 5: Cook the Fish

Add the fish chunks to the pot and gently stir to incorporate them into the chowder. Cook for an additional 10-15 minutes until the fish is cooked through and flakes easily with a fork.

Step 6: Adjust Seasonings

Taste the chowder and adjust the seasonings according to your preference. Add more salt, pepper, or hot sauce if desired.

Step 7: Serve

Ladle the Bermuda Fish Chowder into bowls and garnish with freshly chopped parsley. Serve hot and enjoy!

Notes:

1- Bermuda Fish Chowder is traditionally served with a side of hot pepper sauce or sherry pepper sauce, which can be drizzled on top according to individual taste.

2- The use of rum in this recipe adds a unique flavor, but it can be omitted if desired.

3- Leftovers can be refrigerated and reheated the next day. The flavors tend to deepen and develop further over time.

Nutrition Facts (per serving):

  • Serving Size: 1 cup (approximately)
  • Calories: 180
  • Total Fat: 4g
  • Saturated Fat: 0.8g
  • Cholesterol: 45mg
  • Sodium: 500mg
  • Carbohydrates: 15g
  • Fiber: 3g
  • Sugar: 7g
  • Protein: 21g
  • Vitamin D: 12.5% DV
  • Calcium: 5% DV
  • Iron: 15% DV
  • Potassium: 25% DV

Here are the approximate nutrition facts for some of the key ingredients used in Bermuda Fish Chowder:

Here are the approximate nutritional values for the listed ingredients:

1. Fresh Morogo (or Spinach)

Spinach (1 cup, cooked, 180g)

  • Calories: 41
  • Protein: 5.4g
  • Carbohydrates: 6.8g
  • Fiber: 4.3g
  • Sugars: 0.8g
  • Fat: 0.5g
  • Vitamin A: 943% DV
  • Vitamin C: 59% DV
  • Calcium: 24% DV
  • Iron: 36% DV

benefits:

  • Rich in Nutrients: High in vitamins A, C, and K, magnesium, iron, and manganese.
  • Antioxidants: Contains antioxidants like beta-carotene and lutein which help in fighting oxidative stress.
  • Bone Health: High vitamin K content is essential for bone health.
  • Eye Health: Lutein and zeaxanthin are important for maintaining healthy vision.
  • Anti-inflammatory: Contains anti-inflammatory properties that can help reduce inflammation in the body.

2. Large Onion (1 medium, 110g)

  • Calories: 44
  • Protein: 1.2g
  • Carbohydrates: 10.3g
  • Fiber: 1.9g
  • Sugars: 4.7g
  • Fat: 0.1g
  • Vitamin C: 9% DV
  • Vitamin B6: 9% DV
  • Folate: 5% DV

benefits:

  • Anti-inflammatory: Contains quercetin, an anti-inflammatory compound.
  • Heart Health: Helps reduce cholesterol levels and blood pressure, promoting heart health.
  • Antioxidants: Rich in antioxidants that help in fighting free radicals.
  • Digestive Health: Supports good digestion and gut health.
  • Immune Support: Contains vitamin C which supports the immune system.

3. Large Tomatoes (1 large, 182g)

  • Calories: 33
  • Protein: 1.6g
  • Carbohydrates: 7.1g
  • Fiber: 2.2g
  • Sugars: 4.7g
  • Fat: 0.4g
  • Vitamin C: 28% DV
  • Vitamin A: 30% DV
  • Potassium: 10% DV

benefits:

  • Rich in Antioxidants: Contains lycopene, an antioxidant that reduces the risk of chronic diseases.
  • Heart Health: Lycopene and potassium contribute to cardiovascular health.
  • Skin Health: Vitamins A and C in tomatoes help maintain healthy skin.
  • Cancer Prevention: Lycopene has been linked to reduced risk of certain cancers.
  • Eye Health: Contains vitamin A which is beneficial for vision.

4. Vegetable Oil (1 tablespoon, 14g)

  • Calories: 120
  • Protein: 0g
  • Carbohydrates: 0g
  • Fat: 14g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 10g
  • Polyunsaturated Fat: 2g
  • Vitamin E: 10% DV

benefits:

  • Heart Health: Contains healthy fats, particularly monounsaturated fats, which are good for heart health.
  • Vitamin E: A source of vitamin E, an antioxidant that helps protect cells from damage.
  • Energy: Provides a concentrated source of energy.

5. Garlic (2 cloves, 6g)

  • Calories: 9
  • Protein: 0.4g
  • Carbohydrates: 2g
  • Fiber: 0.1g
  • Sugars: 0g
  • Fat: 0g
  • Vitamin C: 3% DV
  • Manganese: 2% DV
  • Vitamin B6: 2% DV

benefits:

  • Immune Support: Boosts the immune system and helps fight infections.
  • Heart Health: Reduces blood pressure and improves cholesterol levels.
  • Antioxidant Properties: Helps reduce oxidative stress and damage in the body.
  • Anti-inflammatory: Contains compounds that reduce inflammation.
  • Detoxification: Helps detoxify heavy metals from the body.

6. Salt (1 teaspoon, 6g)

  • Calories: 0
  • Protein: 0g
  • Carbohydrates: 0g
  • Fat: 0g
  • Sodium: 2325mg (97% DV)

benefits:

  • Electrolyte Balance: Essential for maintaining fluid balance and proper nerve and muscle function.
  • Nutrient Absorption: Aids in the absorption of nutrients in the intestines.

7. Ground Black Pepper (1 teaspoon, 2.3g)

  • Calories: 6
  • Protein: 0.2g
  • Carbohydrates: 1.5g
  • Fiber: 0.6g
  • Sugars: 0g
  • Fat: 0.1g
  • Vitamin K: 6% DV
  • Manganese: 3% DV

benefits:

  • Digestive Health: Stimulates digestive enzymes and promotes better digestion.
  • Nutrient Absorption: Enhances the bioavailability of nutrients from other foods.
  • Anti-inflammatory: Contains piperine, which has anti-inflammatory properties.
  • Antioxidant Properties: Rich in antioxidants that help fight free radicals.
  • Weight Loss: May aid in weight loss by boosting metabolism.

8. Paprika (1 teaspoon, 2.3g)

  • Calories: 6
  • Protein: 0.3g
  • Carbohydrates: 1.2g
  • Fiber: 0.6g
  • Sugars: 0g
  • Fat: 0.3g
  • Vitamin A: 69% DV
  • Vitamin E: 5% DV

benefits:

  • Rich in Antioxidants: Contains capsaicin, which has antioxidant properties.
  • Anti-inflammatory: Capsaicin also has anti-inflammatory effects.
  • Eye Health: High in vitamin A, which is essential for good vision.
  • Heart Health: Helps reduce the risk of cardiovascular diseases.
  • Skin Health: Contains vitamin E which is beneficial for skin health.

Please note that these nutrition facts are approximate and can vary depending on the specific size and variety of the ingredients used. It's always a good idea to refer to the packaging or consult a nutritionist for more precise information based on your ingredients and portion sizes.

Enjoy the delightful flavors of Bermuda Fish Chowder, a cherished dish that brings warmth and taste to your table.

kiro

i'm just try to cook new things.

Comments