Discover how to make Rondón, a rich and flavorful seafood stew featuring tender pieces of fish, succulent shrimp, and a blend of coconut milk, yuca, and plantains. This traditional dish from the Caribbean offers a comforting and hearty meal, perfect for any occasion. Follow our easy recipe to create this delicious seafood stew at home!

Ingredients:

- 1 lb (450g) fish fillets (such as snapper or tilapia), cut into chunks

- 1/2 lb (225g) shrimp, peeled and deveined

- 1 medium onion, chopped

- 3 cloves garlic, minced

- 1 bell pepper, chopped

- 1 large tomato, diced

- 1 can (14 oz/400ml) coconut milk

- 2 cups (480ml) fish or vegetable broth

- 1 large yuca (cassava), peeled and cut into chunks

- 2 ripe plantains, peeled and sliced

- 2 tablespoons vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon dried thyme

- 1 bay leaf

- Salt and black pepper to taste

- Fresh cilantro or parsley, chopped (for garnish)

- Lime wedges (for serving)

Instructions:

Prepare the Ingredients:

  - Peel and cut the yuca into chunks. Boil in salted water for about 15 minutes or until tender. Drain and set aside.

  - Peel and slice the plantains. Set aside.

Cook the Base:

  - Heat the vegetable oil in a large pot or Dutch oven over medium heat. Add the chopped onion, garlic, and bell pepper. Sauté until softened, about 5 minutes.

  - Stir in the diced tomato and cook for another 3 minutes.

Add Spices:

  - Add cumin, paprika, thyme, and bay leaf to the pot. Stir well to coat the vegetables with the spices.

Simmer the Stew:

  - Pour in the coconut milk and fish broth. Bring to a gentle simmer.

  - Add the yuca and plantains. Cook for about 10 minutes, until the plantains are tender.

Add Seafood:

  - Gently add the fish chunks and shrimp to the pot. Simmer for an additional 5-7 minutes, or until the seafood is cooked through and flakes easily.

Season and Serve:

  - Taste and adjust seasoning with salt and black pepper as needed.

  - Garnish with fresh cilantro or parsley.

Enjoy:

  - Serve hot with lime wedges on the side for a zesty touch. Enjoy your Rondón with a side of rice or crusty bread for a complete meal.

Nutritional Values

Fish Fillets (Snapper or Tilapia)

- Calories: 90-100 kcal

- Protein: 20-22g

- Fat: 1-2g

- Carbohydrates: 0g

- Omega-3 fatty acids: 0.2-0.5g

Benefits:

- High in Protein: Essential for muscle growth and repair.

- Low in Fat: Good for heart health and maintaining a healthy weight.

- Rich in Omega-3 Fatty Acids: Supports brain function and reduces inflammation.

Shrimp

- Calories: 85 kcal

- Protein: 18g

- Fat: 1g

- Carbohydrates: 0g

Benefits:

- High in Protein: Supports muscle and tissue health.

- Low in Calories and Fat: Helps in weight management.

- Rich in Selenium: Supports thyroid function and antioxidant defense.

Onion

- Calories: 40 kcal

- Protein: 1g

- Fat: 0.1g

- Carbohydrates: 9g

- Fiber: 1.7g

Benefits:

- Rich in Antioxidants: Helps reduce inflammation and oxidative stress.

- High in Fiber: Supports digestive health and regulates blood sugar levels.

Garlic

- Calories: 149 kcal

- Protein: 6g

- Fat: 0.5g

- Carbohydrates: 33g

- Fiber: 2.1g

Benefits:

- Contains Allicin: Has antimicrobial and anti-inflammatory properties.

- Supports Heart Health: May help reduce blood pressure and cholesterol levels.

Bell Pepper

- Calories: 20 kcal

- Protein: 1g

- Fat: 0.2g

- Carbohydrates: 5g

- Fiber: 2g

- Vitamin C: 80 mg (133% DV)

Benefits:

- Rich in Vitamin C: Boosts the immune system and skin health.

- Contains Antioxidants: Helps fight oxidative stress and inflammation.

Tomato

- Calories: 18 kcal

- Protein: 0.9g

- Fat: 0.2g

- Carbohydrates: 3.9g

- Vitamin C: 14 mg (23% DV)

- Lycopene: 2573 mcg

Benefits:

- High in Antioxidants: Lycopene supports heart health and may reduce cancer risk.

- Supports Skin Health: Vitamin C promotes collagen production.

Coconut Milk

- Calories: 230 kcal

- Protein: 2g

- Fat: 24g

- Carbohydrates: 3g

Benefits:

- Rich in Healthy Fats: Provides medium-chain triglycerides (MCTs) for energy.

- Contains Vitamins and Minerals: Supports overall health.

Fish or Vegetable Broth

- Calories: 5-10 kcal

- Protein: 1g

- Fat: 0g

- Carbohydrates: 1g

Benefits:

- Low in Calories: Adds flavor without extra calories.

- Nutrient-Rich: Provides minerals and electrolytes, especially if homemade.

Yuca (Cassava)

- Calories: 160 kcal

- Protein: 1.4g

- Fat: 0.3g

- Carbohydrates: 38g

- Fiber: 1.8g

Benefits:

- High in Carbohydrates: Provides energy and helps in maintaining blood sugar levels.

- Contains Vitamin C: Supports immune function.

Plantains

- Calories: 122 kcal

- Protein: 1.3g

- Fat: 0.5g

- Carbohydrates: 31g

- Fiber: 2.3g

Benefits:

- Rich in Carbohydrates: Provides sustained energy.

- High in Potassium: Supports heart and muscle function.

Vegetable Oil

- Calories: 884 kcal

- Protein: 0g

- Fat: 100g

- Carbohydrates: 0g

Benefits:

- Provides Essential Fatty Acids: Supports overall health.

- Versatile Cooking Medium: Helps in cooking and flavoring.

Ground Cumin

- Calories: 375 kcal

- Protein: 18g

- Fat: 22g

- Carbohydrates: 44g

Benefits:

- Supports Digestion: May help with digestive issues and bloating.

- Rich in Antioxidants: Helps fight inflammation.

Paprika

- Calories: 282 kcal

- Protein: 14g

- Fat: 13g

- Carbohydrates: 54g

Benefits:

- Rich in Vitamins A and C: Supports vision and immune health.

- Contains Antioxidants: Helps reduce oxidative stress.

Dried Thyme

- Calories: 276 kcal

- Protein: 9g

- Fat: 7g

- Carbohydrates: 64g

Benefits:

- Rich in Antioxidants: Supports overall health and immunity.

- Contains Vitamins and Minerals: Supports various bodily functions.

Bay Leaf

- Calories: 313 kcal

- Protein: 7g

- Fat: 8g

- Carbohydrates: 75g

Benefits:

- Supports Digestion: Helps relieve digestive issues.

- Contains Antioxidants: Helps protect against oxidative stress.

Salt and Black Pepper

- Calories: 0 kcal

- Sodium: 38,000 mg

Nutritional Values (per 100g black pepper):

- Calories: 255 kcal

- Protein: 10g

- Fat: 3g

- Carbohydrates: 64g

Benefits:

- Salt: Essential for electrolyte balance but should be used in moderation.

- Black Pepper: Contains piperine, which can enhance the absorption of nutrients and provide antioxidant benefits.

Fresh Cilantro or Parsley (for garnish)

- Calories: 23 kcal

- Protein: 2g

- Fat: 0.5g

- Carbohydrates: 4g

Nutritional Values (per 100g parsley):

- Calories: 36 kcal

- Protein: 3g

- Fat: 0.8g

- Carbohydrates: 6g

Benefits:

- Rich in Vitamins A and C: Supports skin and immune health.

- Contains Antioxidants: Helps protect against inflammation and oxidative stress.

Lime Wedges (for serving)

- Calories: 30 kcal

- Protein: 0.6g

- Fat: 0.2g

- Carbohydrates: 11g

- Vitamin C: 29 mg (48% DV)

Benefits:

- Rich in Vitamin C: Boosts immune function and skin health.

- Adds Flavor: Enhances taste without extra calories.

Each ingredient provides unique nutritional benefits and contributes to a well-rounded and healthful meal.