Step into the vibrant world of Antiguan cuisine, where the flavors of the Caribbean come alive in every dish. Among the many culinary delights this beautiful island has to offer, the Antiguan Saltfish and Fungie recipe stands out as a true gem. This classic dish combines the briny richness of salted codfish with the smooth, comforting texture of fungie, a unique Antiguan side dish. Whether you're a seasoned chef or a novice in the kitchen, this recipe will transport your taste buds to the sandy beaches and crystal-clear waters of Antigua. Join us on a flavorful journey as we explore the ingredients, preparation, and cultural significance of this beloved Antiguan dish. Get ready to experience the authentic tastes of the Caribbean in the comfort of your own home.

Ingredients:

For the Saltfish:

• 1 pound salted codfish
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 2 tomatoes, diced
• 2 tablespoons vegetable oil
• 1 teaspoon black pepper
• 1 teaspoon thyme
• 1/2 teaspoon hot pepper sauce (adjust to your spice preference)
• 2 tablespoons fresh parsley, chopped
• Juice of 1 lime or lemon

For the Fungie (Fungi):

• 1 cup cornmeal
• 2 cups water
• 1 teaspoon salt

Instructions:

1. Preparing the Saltfish:

1- Start by desalting the codfish. Place the codfish in a large bowl and cover it with cold water. Let it soak for at least 4 hours, changing the water every hour. This will remove the excess salt.

2- After desalting, boil the codfish in fresh water for about 15-20 minutes until it becomes tender. Drain, and let it cool slightly.

3- Flake the codfish into small pieces, removing any bones and skin.

2. Preparing the Fungie:

1- In a saucepan, bring 2 cups of water to a boil.

2- In a separate bowl, mix 1 cup of cornmeal with 1 cup of water to form a smooth paste. Make sure there are no lumps.

3- Slowly pour the cornmeal mixture into the boiling water while stirring constantly. Continue to stir to avoid lumps.

4- Reduce the heat to low and cook, stirring constantly, for about 15-20 minutes or until the mixture becomes thick and smooth. It should have a consistency similar to mashed potatoes. Add salt to taste.

5- Once done, remove from heat, cover, and set aside.

3. Preparing the Saltfish and Vegetable Saute:

1- In a large skillet, heat the vegetable oil over medium-high heat.

2- Add the chopped onion, minced garlic, and chopped bell peppers. Sauté for about 3-4 minutes, or until the vegetables become tender.

3- Add the diced tomatoes, thyme, black pepper, and hot pepper sauce. Stir well and cook for an additional 2-3 minutes.

4- Add the flaked saltfish and continue to sauté for another 5 minutes, or until everything is well combined and heated through.

5- Squeeze the lime or lemon juice over the mixture and garnish with fresh parsley. Stir once more and remove from heat.

4. Serving:

1- Serve the hot Saltfish and Fungie together on a plate. The combination of the flavorful saltfish and the smooth, creamy fungie makes for a delightful and authentic Antiguan meal.

2- Enjoy the taste of the Caribbean with this delicious Antiguan Saltfish and Fungie recipe, and transport your taste buds to the sunny shores of Antigua.

Nutritional Values

Here are the approximate nutritional values for the main ingredients in the Antigua Saltfish and Fungie recipe. Please note that these values can vary depending on the specific brands and preparation methods used:

Salted Codfish (1 pound):

• Calories: 377 calories
• Protein: 82g
• Total Fat: 1g
• Carbohydrates: 0g
• Fiber: 0g
• Sugars: 0g

benefits:

• High in Protein: Provides essential amino acids necessary for muscle growth and repair.
• Low in Fat: A lean source of protein, making it suitable for low-fat diets.
• Rich in Vitamins and Minerals: Contains B vitamins, especially B12, and minerals like iodine and selenium.

Cornmeal (1 cup):

• Calories: 435 calories
• Protein: 9g
• Total Fat: 2g
• Carbohydrates: 95g
• Fiber: 7g
• Sugars: 1g

benefits:

• Rich in Fiber: Supports digestive health and helps maintain a healthy weight.
• Good Source of Carbohydrates: Provides energy and helps regulate blood sugar levels.
• Contains Essential Nutrients: Provides iron, magnesium, and B vitamins.

Onion (1 medium):

• Calories: 44 calories
• Protein: 1g
• Total Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Sugars: 4g

benefits:

• Rich in Antioxidants: Contains quercetin, which helps reduce inflammation and fight free radicals.
• Supports Heart Health: Can help reduce blood pressure and cholesterol levels.
• Boosts Immune System: High in vitamin C and other beneficial compounds.

Garlic (2 cloves):

• Calories: 8 calories
• Protein: 0g
• Total Fat: 0g
• Carbohydrates: 2g
• Fiber: 0g
• Sugars: 0g

benefits:

• Anti-inflammatory and Antibacterial: Contains allicin, which has antimicrobial properties.
• Supports Heart Health: Helps lower cholesterol and blood pressure.
• Boosts Immune System: Enhances immune function with its antioxidant properties.

Bell Peppers (1 green and 1 red):

• Calories: 15 calories (combined)
• Protein: 0.5g (combined)
• Total Fat: 0g (combined)
• Carbohydrates: 3.5g (combined)
• Fiber: 1g (combined)
• Sugars: 2g (combined)

benefits:

• Rich in Vitamins: High in vitamins A and C, which support vision and immune health.
• Low in Calories: Provides essential nutrients without adding many calories.
• Good Source of Fiber: Aids in digestion and helps maintain a healthy weight.

Tomatoes (2 medium):

• Calories: 44 calories
• Protein: 2g
• Total Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Sugars: 6g

benefits:

• Rich in Lycopene: An antioxidant that may reduce the risk of heart disease and certain cancers.
• Supports Skin Health: High in vitamins A and C, which are important for skin health.
• Hydrating: High water content helps keep you hydrated.

Vegetable Oil (2 tablespoons):

• Calories: 240 calories
• Total Fat: 28g
• Saturated Fat: 2g
• Monounsaturated Fat: 7g
• Polyunsaturated Fat: 18g

benefits:

• Source of Healthy Fats: Provides essential fatty acids necessary for brain function and cell growth.
• Enhances Nutrient Absorption: Helps the body absorb fat-soluble vitamins.

Cornmeal (1 cup):

• Calories: 435 calories
• Protein: 9g
• Total Fat: 2g
• Carbohydrates: 95g
• Fiber: 7g
• Sugars: 1g

benefits:

• Rich in Fiber: Supports digestive health and helps maintain a healthy weight.
• Good Source of Carbohydrates: Provides energy and helps regulate blood sugar levels.
• Contains Essential Nutrients: Provides iron, magnesium, and B vitamins.

Lime or Lemon Juice (Juice of 1 fruit):

• Calories: 4 calories
• Carbohydrates: 2g
• Sugars: 0.5g

benefits:

• High in Vitamin C: Supports immune function and skin health.
• Aids Digestion: Helps stimulate digestive juices and improve digestion.
• Detoxifying: Helps flush out toxins and cleanse the liver.

Please keep in mind that these values are approximate and can vary based on factors such as brand, preparation methods, and serving sizes. When considering the overall nutritional content of the meal, you should also factor in the number of servings and any side dishes or accompaniments that may be included.