Welcome to the vibrant and flavorful world of Barbadian cuisine! Nestled in the heart of the Caribbean, Barbados is renowned for its rich cultural heritage and mouthwatering dishes that reflect the island's diverse influences. One such culinary delight that captures the essence of Barbadian coastal living is the Barbados Fish Broth. This hearty and aromatic soup brings together the freshest catch of the day with a blend of tantalizing spices, creating a comforting and soul-warming dish that embodies the spirit of the Caribbean.

In this culinary journey, we invite you to dive into the preparation of Barbados Fish Broth, where every spoonful carries the essence of the turquoise waters that surround this beautiful island. From selecting the perfect combination of local fish to infusing the broth with a medley of herbs and spices, this recipe promises to transport your taste buds to the sun-kissed shores of Barbados. So, let's embark on a culinary adventure together and bring the flavors of the Caribbean into your kitchen with this delightful Barbados Fish Broth recipe.

Ingredients:

  • 1 lb (450g) assorted fresh fish fillets (snapper, grouper, or any white fish)
  • 1 cup okra, sliced
  • 1 cup pumpkin, diced
  • 1 cup sweet potato, diced
  • 1 cup yams, diced
  • 1 cup cassava, peeled and diced
  • 1 cup carrots, sliced
  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 1 Scotch bonnet pepper, finely chopped (adjust to taste for spice)
  • 2 sprigs thyme
  • 2 bay leaves
  • 1 tablespoon vegetable oil
  • 2 tablespoons tomato paste
  • 1 lime, juiced
  • Salt and pepper to taste

For the Dumplings:

  • 1 cup all-purpose flour
  • Water (as needed to form a firm dough)
  • Pinch of salt

Instructions:

Prepare the Fish:

  • Clean and cut the assorted fish fillets into bite-sized pieces. Season with salt, pepper, and lime juice. Set aside to marinate while you prepare the other ingredients.

Make the Dumplings:

  • In a bowl, combine the all-purpose flour, a pinch of salt, and add water gradually to form a firm dough. Roll the dough into small balls or shape them into small dumplings.

Prepare the Vegetables:

  • Peel and dice the pumpkin, sweet potato, yams, and cassava. Slice the okra, carrots, onion, and mince the garlic. Set aside.

Start the Broth:

  • In a large pot, heat vegetable oil over medium heat. Add chopped onions and minced garlic, sauté until fragrant.

Add Flavorful Elements:

  • Stir in the tomato paste, Scotch bonnet pepper, thyme, and bay leaves. Cook for a couple of minutes to enhance the flavors.

Create the Base:

  • Pour in enough water to cover the vegetables and bring the mixture to a boil. Reduce the heat to simmer.

Add Vegetables and Dumplings:

  • Add the diced pumpkin, sweet potato, yams, cassava, carrots, and sliced okra to the pot. Gently place the dumplings into the broth.

Incorporate the Fish:

  • Carefully add the marinated fish fillets to the simmering broth. Allow it to cook for about 15-20 minutes or until the vegetables are tender and the fish is cooked through.

Season and Serve:

  • Season the fish broth with salt and pepper to taste. Discard the thyme sprigs and bay leaves. Serve the Barbados Fish Broth hot, garnished with fresh herbs if desired.

Enjoy:

  • Dive into a bowl of this flavorful Barbados Fish Broth, savoring the harmonious blend of fresh seafood, hearty vegetables, and perfectly seasoned broth. Serve with crusty bread for a complete and satisfying meal inspired by the culinary delights of Barbados.

Nutritional values:

Nutritional values can vary based on factors such as specific types and brands of ingredients used, preparation methods, and serving sizes. Below are approximate nutritional values for the individual ingredients in the Barbados Fish Broth recipe:

Assorted Fresh Fish Fillets (1 lb / 450g):

  • Calories: 500
  • Protein: 100g
  • Fat: 10g
  • Carbohydrates: 0g
  • Fiber: 0g

benefits: Rich source of protein, omega-3 fatty acids, and various vitamins and minerals essential for heart health and overall well-being.

Okra (1 cup, sliced):

  • Calories: 35
  • Protein: 2g
  • Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 4g

benefits: High in fiber, vitamins A and C, and antioxidants; promotes digestive health and supports immune function.

Pumpkin (1 cup, diced):

  • Calories: 30
  • Protein: 1g
  • Fat: 0g
  • Carbohydrates: 8g
  • Fiber: 1.5g

benefits: Packed with beta-carotene, vitamins A and C, potassium, and fiber; supports eye health, boosts immunity, and aids in digestion.

Sweet Potato (1 cup, diced):

  • Calories: 180
  • Protein: 2g
  • Fat: 0g
  • Carbohydrates: 41g
  • Fiber: 6g

benefits: Excellent source of vitamin A, fiber, and antioxidants; promotes healthy skin, boosts the immune system, and regulates blood sugar.

Yams (1 cup, diced):

  • Calories: 180
  • Protein: 2g
  • Fat: 0g
  • Carbohydrates: 41g
  • Fiber: 6g

benefits: Rich in complex carbohydrates, fiber, and vitamins; provides sustained energy, aids digestion, and supports immune function.

Cassava (1 cup, diced):

  • Calories: 330
  • Protein: 2g
  • Fat: 0g
  • Carbohydrates: 78g
  • Fiber: 4g

benefits: Good source of carbohydrates, fiber, and essential minerals; provides energy, aids digestion, and supports bone health.

Carrots (1 cup, sliced):

  • Calories: 50
  • Protein: 1g
  • Fat: 0g
  • Carbohydrates: 12g
  • Fiber: 3g

benefits: High in beta-carotene, vitamins A and K, and antioxidants; promotes eye health, boosts immune function, and supports skin health.

Onion (1 medium, chopped):

  • Calories: 45
  • Protein: 1g
  • Fat: 0g
  • Carbohydrates: 11g
  • Fiber: 2g

benefits: Contains antioxidants, vitamins C and B6, and various minerals; supports immune health, reduces inflammation, and may have cardiovascular benefits.

Garlic (3 cloves, minced):

  • Calories: 15
  • Protein: 1g
  • Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 0g

benefits: Known for its anti-inflammatory and antioxidant properties; supports heart health, boosts the immune system, and may have anti-cancer properties.

Scotch Bonnet Pepper (1 pepper, finely chopped):

  • Calories: 10
  • Protein: 0g
  • Fat: 0g
  • Carbohydrates: 2g
  • Fiber: 0g

benefits: Contains capsaicin, vitamins A and C, and antioxidants; may boost metabolism, has anti-inflammatory properties, and supports immune health.

Vegetable Oil (1 tablespoon):

  • Calories: 120
  • Protein: 0g
  • Fat: 14g
  • Carbohydrates: 0g
  • Fiber: 0g

benefits: Provides healthy fats, including monounsaturated and polyunsaturated fats; supports heart health and helps absorb fat-soluble vitamins.

Tomato Paste (2 tablespoons):

  • Calories: 30
  • Protein: 2g
  • Fat: 0g
  • Carbohydrates: 7g
  • Fiber: 2g

benefits: Rich in lycopene, vitamins C and K, and antioxidants; may have anti-cancer properties, supports heart health, and boosts skin health.

Lime Juice (from 1 lime):

  • Calories: 10
  • Protein: 0g
  • Fat: 0g
  • Carbohydrates: 3g
  • Fiber: 0g

benefits: High in vitamin C and antioxidants; supports immune health, aids digestion, and may have anti-inflammatory properties.

All-Purpose Flour (1 cup):

  • Calories: 455
  • Protein: 13g
  • Fat: 1g
  • Carbohydrates: 95g
  • Fiber: 3g

benefits: Contains carbohydrates and some protein; provides energy for the body.

Water (as needed to form dough):

  • Calories: 0
  • Protein: 0g
  • Fat: 0g
  • Carbohydrates: 0g
  • Fiber: 0g

benefits: Essential for hydration, supports digestion, and is crucial for overall bodily functions.

Salt and Pepper (to taste):

  • (Amounts used can vary, minimal caloric contribution)

benefits: Enhances flavor; salt provides essential sodium for electrolyte balance, while pepper contains antioxidants. Use in moderation for a balanced taste.

Please note that these values are estimates and can vary based on specific ingredients and quantities used in your preparation. Additionally, the values provided are per serving and the total values for the entire recipe will depend on the number of servings.

kirolos

i'm just try to cook new things.

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