Bahamian Fried Fish is a beloved dish in the Bahamas and throughout the Caribbean, celebrated for its flavorful and crispy texture. This dish features fresh fish fillets, typically grouper or snapper, coated in a seasoned flour mixture and deep-fried to perfection. It's commonly served with rice and peas, coleslaw, and a wedge of lime, making it a satisfying and refreshing meal.

The history of Bahamian Fried Fish is deeply rooted in the Bahamas' rich culinary traditions, influenced by African, Caribbean, and European cuisines. The method of frying fish in seasoned flour reflects the region's penchant for bold flavors and simple cooking techniques. This dish is not only a staple in Bahamian households but also a popular choice at local seafood shacks and restaurants, embodying the island's vibrant food culture.

Ingredients:

1. 4 fresh fish fillets (grouper or snapper)

2. 1 cup all-purpose flour

3. 1 tsp paprika

4. 1 tsp garlic powder

5. 1 tsp onion powder

6. 1/2 tsp dried thyme

7. 1/2 tsp cayenne pepper

8. 1/2 tsp salt

9. 1/4 tsp black pepper

10. 1 cup vegetable oil (for frying)

Instructions:

1. Clean and pat dry the fish fillets. Cut them into serving sizes if necessary.

2. In a mixing bowl, combine the flour, paprika, garlic powder, onion powder, dried thyme, cayenne pepper, salt, and black pepper. Mix well.

3. Dredge the fish fillets in the seasoned flour mixture, ensuring an even coat. Shake off any excess flour.

4. Heat the vegetable oil in a large frying pan or deep fryer over medium-high heat until hot.

5. Carefully add the fish fillets to the hot oil, one at a time. Fry for about 3-4 minutes on each side, or until golden brown and crispy.

6. Use a slotted spoon or tongs to remove the fried fish fillets from the oil. Place them on a paper towel-lined plate to drain excess oil.

7. Serve hot with rice and peas, coleslaw, and a wedge of lime.

Notes:

- For the best flavor and texture, use fresh fish fillets. Other suitable types of fish include tilapia, catfish, or cod.

Nutrition Value:

1. Fresh Fish Fillets (Grouper or Snapper) (per 4 fillets, approximately 680 grams)

- Calories: 520 kcal

- Carbohydrates: 0g

- Protein: 116g

- Fat: 4g

- Sodium: 380mg

- Cholesterol: 320mg

- Vitamins: Rich in Vitamin D and B vitamins (especially B12)

- Minerals: High in Selenium, Phosphorus, and Potassium

- Nutritional Benefits: Fish is a great source of high-quality protein, essential for muscle repair and growth. It's also rich in omega-3 fatty acids, which support heart and brain health.

2. All-Purpose Flour (per 1 cup, approximately 120 grams)

- Calories: 455 kcal

- Carbohydrates: 95g

- Protein: 13g

- Fat: 1.2g

- Sodium: 2mg

- Cholesterol: 0mg

- Vitamins: Small amounts of B vitamins

- Minerals: Contains Iron and Folate

- Nutritional Benefits: Flour is a source of carbohydrates, providing energy. It also contains some protein and iron, which is essential for oxygen transport in the blood.

3. Paprika (per 1 tsp, approximately 2.3 grams)

- Calories: 6 kcal

- Carbohydrates: 1.2g

- Protein: 0.3g

- Fat: 0.3g

- Sodium: 2mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin A, Vitamin E

- Minerals: Contains Iron and Magnesium

- Nutritional Benefits: Paprika is rich in antioxidants, particularly Vitamin A and E, which help maintain healthy vision and skin, and boost the immune system.

4. Garlic Powder (per 1 tsp, approximately 3.1 grams)

- Calories: 10 kcal

- Carbohydrates: 2.2g

- Protein: 0.5g

- Fat: 0g

- Sodium: 1.9mg

- Cholesterol: 0mg

- Vitamins: Contains Vitamin C and B6

- Minerals: Rich in Manganese

- Nutritional Benefits: Garlic powder has antibacterial properties and is beneficial for heart health, reducing cholesterol levels and blood pressure.

5. Onion Powder (per 1 tsp, approximately 2.4 grams)

- Calories: 8 kcal

- Carbohydrates: 1.9g

- Protein: 0.2g

- Fat: 0g

- Sodium: 0.8mg

- Cholesterol: 0mg

- Vitamins: Contains small amounts of Vitamin C and B vitamins

- Minerals: Contains Calcium and Potassium

- Nutritional Benefits: Onion powder provides antioxidant benefits, supports immune function, and helps in reducing inflammation.

6. Dried Thyme (per 1/2 tsp, approximately 0.5 grams)

- Calories: 1.3 kcal

- Carbohydrates: 0.3g

- Protein: 0.1g

- Fat: 0g

- Sodium: 0.5mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin C and A

- Minerals: Contains Iron and Manganese

- Nutritional Benefits: Thyme is known for its antibacterial properties and is high in antioxidants. It supports respiratory health and has anti-inflammatory benefits.

7. Cayenne Pepper (per 1/2 tsp, approximately 0.9 grams)

- Calories: 3 kcal

- Carbohydrates: 0.6g

- Protein: 0.1g

- Fat: 0.2g

- Sodium: 0.9mg

- Cholesterol: 0mg

- Vitamins: Rich in Vitamin A, Vitamin C, and Vitamin E

- Minerals: Contains Potassium and Manganese

- Nutritional Benefits: Cayenne pepper boosts metabolism, reduces hunger, and supports digestive health. It is also high in antioxidants.

8. Salt (per 1/2 tsp, approximately 3 grams)

- Calories: 0 kcal

- Carbohydrates: 0g

- Protein: 0g

- Fat: 0g

- Sodium: 1160mg

- Cholesterol: 0mg

- Vitamins: None

- Minerals: Sodium

- Nutritional Benefits: Sodium is essential for maintaining fluid balance, nerve function, and muscle contractions. However, it should be consumed in moderation to prevent high blood pressure.

9. Black Pepper (per 1/4 tsp, approximately 0.6 grams)

- Calories: 1.6 kcal

- Carbohydrates: 0.4g

- Protein: 0.1g

- Fat: 0g

- Sodium: 0.2mg

- Cholesterol: 0mg

- Vitamins: Contains small amounts of Vitamin K and Vitamin A

- Minerals: Contains Iron and Manganese

- Nutritional Benefits: Black pepper improves digestion and has anti-inflammatory properties. It also enhances nutrient absorption.

10. Vegetable Oil (for frying) (per 1 cup, approximately 240 grams)

- Calories: 1927 kcal

- Carbohydrates: 0g

- Protein: 0g

- Fat: 218g

- Sodium: 0mg

- Cholesterol: 0mg

- Vitamins: Contains Vitamin E

- Minerals: None

- Nutritional Benefits: Vegetable oil provides a high amount of energy due to its fat content. It also contains Vitamin E, which acts as an antioxidant. However, it should be used in moderation due to its high calorie and fat content.

Enjoy your delicious Bahamas Fried Fish!