Bermuda Fish Chowder is a quintessential Bermudian dish renowned for its rich, hearty flavor and unique blend of fresh fish and aromatic spices. This beloved soup is a testament to Bermuda's vibrant culinary heritage, offering a delightful fusion of Caribbean influences and local ingredients. The chowder combines tender chunks of firm white fish with a medley of vegetables, tomatoes, and a hint of rum for a truly memorable taste experience.
Bermuda Fish Chowder has deep roots in Bermudian culture and history, reflecting the island’s strong maritime traditions. Historically, Bermudian fishermen would use freshly caught fish to create this satisfying soup, utilizing local vegetables and seasonings to enhance the flavors. Over the years, the chowder has become a symbol of Bermudian hospitality and a staple at both everyday meals and special occasions. The addition of rum, a nod to the island's historical rum trade, gives the chowder its distinctive character and depth.
Ingredients:
- 1 pound firm white fish fillets (such as snapper or grouper), cut into chunks
- 1 medium onion, finely chopped
- 1 green bell pepper, finely chopped
- 2 cloves garlic, minced
- 1 celery stalk, finely chopped
- 1 carrot, finely chopped
- 2 cups diced tomatoes (fresh or canned)
- 3 cups fish or vegetable broth
- 1 cup tomato juice
- 1 tablespoon tomato paste
- 1 tablespoon Worcestershire sauce
- 2 tablespoons rum (optional)
- 1 tablespoon olive oil
- 1 bay leaf
- 1 teaspoon thyme
- 1 teaspoon paprika
- 1/2 teaspoon hot sauce (adjust to taste)
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
Method:
1. Sauté Vegetables:
- Heat olive oil in a large pot or Dutch oven over medium heat.
- Add onion, green bell pepper, garlic, celery, and carrot. Sauté for about 5 minutes until vegetables are softened and fragrant.
2. Add Remaining Ingredients:
- Stir in 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.
3. Simmer the Chowder:
- Bring to a boil, then reduce heat to low. Cover and simmer for about 30 minutes, allowing flavors to meld and vegetables to tenderize.
4. Cook the Fish:
- Add fish chunks to the pot, stirring gently. Cook for an additional 10-15 minutes until the fish is cooked through and flakes easily.
5. Adjust Seasonings:
- Taste and adjust seasoning as needed, adding more salt, pepper, or hot sauce if desired.
6. Serve:
- Ladle chowder into bowls, garnish with chopped parsley, and serve hot.
Notes:
- Traditionally, Bermuda Fish Chowder is served with hot pepper sauce or sherry pepper sauce on the side.
- Rum adds a unique flavor but can be omitted if preferred.
- Leftovers can be refrigerated and reheated, with flavors improving over time.
Nutrition Value:
1. 1 pound firm white fish fillets (such as snapper or grouper), cut into chunks
- Calories: 400
- Carbohydrates: 0 g
- Protein: 80 g
- Fat: 4 g
- Sodium: 80 mg
- Cholesterol: 180 mg
- Vitamins: Rich in Vitamin B12 and Vitamin D
- Minerals: High in phosphorus, selenium, and iodine
- Nutritional Benefit: Provides a high-quality protein source and essential nutrients like Vitamin B12, which is important for red blood cell formation and nerve function, and omega-3 fatty acids, which support heart health.
2. 1 medium onion, finely chopped
- Calories: 45
- Carbohydrates: 11 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 4 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C and some Vitamin B6
- Minerals: Provides potassium and manganese
- Nutritional Benefit: Offers antioxidants and anti-inflammatory compounds that may help reduce the risk of chronic diseases. Vitamin C supports the immune system and skin health.
3. 1 green bell pepper, finely chopped
- Calories: 24
- Carbohydrates: 6 g
- Protein: 1 g
- Fat: 0 g
- Sodium: 2 mg
- Cholesterol: 0 mg
- Vitamins: Excellent source of Vitamin C and Vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Rich in antioxidants and vitamins that support immune function, eye health, and skin health. Vitamin C is also important for collagen production.
4. 2 cloves garlic, minced
- Calories: 9
- Carbohydrates: 2 g
- Protein: 0.4 g
- Fat: 0 g
- Sodium: 1 mg
- Cholesterol: 0 mg
- Vitamins: Provides Vitamin C and Vitamin B6
- Minerals: Contains manganese and calcium
- Nutritional Benefit: Known for its potential antibacterial and anti-inflammatory properties. Garlic can support cardiovascular health and enhance the immune system.
5. 1 celery stalk, finely chopped
- Calories: 10
- Carbohydrates: 2 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 32 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin K and Vitamin A
- Minerals: Provides potassium and calcium
- Nutritional Benefit: Low in calories but rich in fiber, which supports digestion and heart health. Vitamin K is essential for blood clotting and bone health.
6. 1 carrot, finely chopped
- Calories: 25
- Carbohydrates: 6 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 42 mg
- Cholesterol: 0 mg
- Vitamins: High in Vitamin A (beta-carotene)
- Minerals: Provides potassium
- Nutritional Benefit: Excellent source of Vitamin A, which supports vision, immune function, and skin health. Carrots are also high in antioxidants.
7. 2 cups diced tomatoes (fresh or canned)
- Calories: 50
- Carbohydrates: 12 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 10 mg
- Cholesterol: 0 mg
- Vitamins: Rich in Vitamin C and Vitamin A
- Minerals: Contains potassium and folate
- Nutritional Benefit: Tomatoes are high in lycopene, an antioxidant linked to reduced risk of certain cancers and heart disease. They also provide Vitamin C and potassium.
8. 3 cups fish or vegetable broth
- Calories: 30
- Carbohydrates: 6 g
- Protein: 2 g
- Fat: 1 g
- Sodium: 600 mg (varies based on brand)
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of Vitamin A and Vitamin C
- Minerals: Provides sodium, potassium, and calcium
- Nutritional Benefit: Adds flavor and essential minerals, but can be high in sodium, so low-sodium options are preferred.
9. 1 cup tomato juice
- Calories: 41
- Carbohydrates: 9 g
- Protein: 2 g
- Fat: 0 g
- Sodium: 650 mg
- Cholesterol: 0 mg
- Vitamins: Good source of Vitamin C and Vitamin A
- Minerals: Contains potassium
- Nutritional Benefit: Offers similar benefits to tomatoes, including antioxidants and Vitamin C, but is high in sodium.
10. 1 tablespoon tomato paste
- Calories: 13
- Carbohydrates: 3 g
- Protein: 0.5 g
- Fat: 0 g
- Sodium: 6 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C
- Minerals: Provides small amounts of potassium
- Nutritional Benefit: Concentrated source of tomato nutrients, providing a rich flavor and additional antioxidants.
11. 1 tablespoon Worcestershire sauce
- Calories: 13
- Carbohydrates: 3 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 270 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of Vitamin B6 and Vitamin C
- Minerals: Provides sodium
- Nutritional Benefit: Adds umami flavor but is high in sodium. Contains trace amounts of vitamins and minerals.
12. 2 tablespoons rum (optional)
- Calories: 46
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Not significant
- Minerals: Not significant
- Nutritional Benefit: Adds a unique flavor to the chowder but does not contribute significant nutritional value.
13. 1 tablespoon olive oil
- Calories: 120
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 14 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin E
- Minerals: Provides small amounts of potassium
- Nutritional Benefit: A healthy fat source, rich in monounsaturated fats that support heart health and provide antioxidants.
14. 1 bay leaf
- Calories: 5
- Carbohydrates: 1 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of Vitamin A and Vitamin C
- Minerals: Provides calcium, potassium, and iron
- Nutritional Benefit: Adds flavor and some antioxidants. Contains trace minerals and vitamins.
15. 1 teaspoon thyme
- Calories: 1
- Carbohydrates: 0.3 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin C and Vitamin A
- Minerals: Provides calcium, iron, and manganese
- Nutritional Benefit: Contains antioxidants and essential oils that support digestion and have antibacterial properties.
16. 1 teaspoon paprika
- Calories: 6
- Carbohydrates: 1 g
- Protein: 0.3 g
- Fat: 0.3 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin A and Vitamin C
- Minerals: Provides iron and potassium
- Nutritional Benefit: Adds color and flavor, and provides antioxidants and vitamins that support immune function and eye health.
17. 1/2 teaspoon hot sauce (adjust to taste)
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: 110 mg (varies by brand)
- Cholesterol: 0 mg
- Vitamins: Contains small amounts of Vitamin C
- Minerals: Provides sodium
- Nutritional Benefit: Adds heat and flavor without significant calories. Contains trace nutrients.
18. Salt and pepper to taste
- Calories: 0
- Carbohydrates: 0 g
- Protein: 0 g
- Fat: 0 g
- Sodium: Varies with amount used
- Cholesterol: 0 mg
- Vitamins: Not significant
- Minerals: Provides sodium (salt) and small amounts of potassium (pepper)
- Nutritional Benefit: Enhances flavor. Excessive salt intake should be monitored to avoid high sodium consumption.
19. Fresh parsley, chopped (for garnish)
- Calories: 1
- Carbohydrates: 0.2 g
- Protein: 0.1 g
- Fat: 0 g
- Sodium: 0 mg
- Cholesterol: 0 mg
- Vitamins: Contains Vitamin K and Vitamin C
- Minerals: Provides iron and calcium
- Nutritional Benefit: Adds fresh flavor and a small amount of vitamins and minerals. Supports overall health with its antioxidant properties.
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