Welcome to a culinary journey that captures the essence of Bermuda's coastal charm and rich maritime history. In this recipe, we dive into the heart of Bermudian cuisine to bring you a delightful and soul-warming dish – Bermuda Fish Stew. This traditional recipe is a celebration of the island's abundant seafood and the vibrant flavors that define its culinary landscape.

Bermuda, with its turquoise waters and coral reefs, is a paradise for seafood enthusiasts. The locals have mastered the art of transforming the freshest catch of the day into flavorful, comforting stews that reflect the island's cultural tapestry. The Bermuda Fish Stew is a testament to the island's commitment to culinary excellence, blending indigenous ingredients with a touch of international influence.

Join us in the kitchen as we unravel the secrets of creating this delectable dish that not only pays homage to Bermuda's maritime heritage but also invites you to experience the warmth of its people and the richness of its culinary traditions. Get ready to embark on a gastronomic adventure with our step-by-step guide to preparing the perfect Bermuda Fish Stew – a taste of the sea that transports you to the picturesque shores of this enchanting island.

Ingredients:

• 1 1/2 pounds firm white fish fillets (such as snapper or grouper), cut into bite-sized pieces
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 celery stalk, sliced
• 1 carrot, diced
• 1 cup diced tomatoes (fresh or canned)
• 2 cups fish or vegetable broth
• 1 cup water
• 1/2 cup dry white wine (optional)
• 1/4 cup tomato paste
• 1 teaspoon paprika
• 1/2 teaspoon thyme
• 1 bay leaf
• Salt and pepper to taste
• Fresh parsley, chopped (for garnish)
• Lemon wedges (for serving)

Instructions:

Prepare the Fish:Pat the fish fillets dry with paper towels and season them with salt and pepper.

Sauté Aromatics:In a large pot or Dutch oven, heat olive oil over medium heat. Add chopped onion, minced garlic, diced bell pepper, sliced celery, and diced carrot. Sauté until the vegetables are softened, about 5-7 minutes.

Build the Flavor Base:Stir in the tomato paste and cook for 2 minutes to enhance its flavor. Add paprika, thyme, and bay leaf, continuing to stir and coat the vegetables with the spices.

Add Liquid Ingredients:Pour in the white wine (if using) and let it simmer for a couple of minutes to reduce slightly. Then, add diced tomatoes, fish or vegetable broth, and water. Bring the mixture to a gentle boil.

Simmer the Broth:Reduce the heat to low, cover the pot, and let the broth simmer for about 15-20 minutes, allowing the flavors to meld.

Add the Fish:Carefully place the seasoned fish pieces into the simmering broth. Cook for an additional 8-10 minutes, or until the fish is cooked through and flakes easily with a fork.

Adjust Seasoning:Taste the stew and adjust the seasoning with salt and pepper as needed.

Serve:Remove the bay leaf and discard it. Ladle the Bermuda Fish Stew into bowls, garnish with chopped fresh parsley, and serve hot with lemon wedges on the side.

Enjoy this Bermuda Fish Stew, a culinary delight that brings the flavors of the sea and the charm of Bermuda to your table!

Nutritional Values for Ingredients|

1 1/2 pounds firm white fish fillets (such as snapper or grouper), cut into bite-sized pieces

2 tablespoons olive oil

1 onion, finely chopped

2 cloves garlic, minced

1 bell pepper, diced

1 celery stalk, sliced

1 carrot, diced

1 cup diced tomatoes (fresh or canned)

2 cups fish or vegetable broth

1 cup water

1/2 cup dry white wine (optional)

1/4 cup tomato paste

1 teaspoon paprika

1/2 teaspoon thyme

1 bay leaf

Salt and pepper to taste

Fresh parsley, chopped (for garnish)

Lemon wedges (for serving)

Nutritional values can vary based on specific brands and measurements, but here's a general estimation for the nutritional content of the main ingredients in your Bermuda Fish Stew:

1 1/2 pounds firm white fish fillets (snapper or grouper):

• Calories: 600
• Protein: 120g
• Fat: 10g
• Carbohydrates: 0g
• Fiber: 0g

benefits

• Excellent source of lean protein
• Rich in omega-3 fatty acids, promoting heart health
• Provides essential vitamins and minerals like B12 and selenium

2 tablespoons olive oil:

• Calories: 240
• Protein: 0g
• Fat: 28g
• Carbohydrates: 0g
• Fiber: 0g

benefits

• Healthy monounsaturated fats, beneficial for heart health
• Contains antioxidants with anti-inflammatory properties

1 onion, finely chopped:

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

benefits

• Good source of antioxidants, particularly quercetin
• May have anti-inflammatory and immune-boosting properties

2 cloves garlic, minced:

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

benefits

• Known for its potential to boost the immune system
• Contains allicin, which has antimicrobial and antioxidant properties

1 bell pepper, diced:

• Calories: 25
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits

• High in vitamin C, supporting immune function
• Contains antioxidants like carotenoids, promoting eye health

1 celery stalk, sliced:

• Calories: 5
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g

benefits

• Low in calories, rich in fiber, aiding digestion
• Contains antioxidants and anti-inflammatory compounds

1 carrot, diced:

• Calories: 30
• Protein: 1g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g

benefits

• High in beta-carotene, supporting vision and skin health
• Provides essential vitamins and minerals, including vitamin A and potassium

1 cup diced tomatoes (fresh or canned):

• Calories: 30
• Protein: 1g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g

benefits

• Rich in lycopene, a powerful antioxidant with potential health benefits
• Contains vitamins C and K, as well as folate

2 cups fish or vegetable broth:

• Calories: 20
• Protein: 2g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 0g

benefits

• Low in calories, high in nutrients
• Provides essential minerals like calcium, magnesium, and phosphorus

1 cup water:

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

benefits

• Essential for hydration and overall health
• Aids in digestion and nutrient absorption

1/2 cup dry white wine (optional):

• Calories: 120
• Protein: 0g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 0g

benefits

• Adds flavor complexity to the dish
• May have potential cardiovascular benefits in moderation

1/4 cup tomato paste:

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

benefits

• Concentrated source of lycopene and other antioxidants
• Adds depth of flavor and color to the stew

1 teaspoon paprika:

• Calories: 6
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

benefits

• Contains antioxidants and vitamins, including vitamin A
• May have anti-inflammatory properties

1/2 teaspoon thyme:

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

benefits

• Rich in antioxidants, including thymol
• May have antimicrobial and anti-inflammatory properties

1 bay leaf:

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

benefits

• Contains essential oils with potential health benefits
• Adds aromatic flavor to the dish

Salt and pepper to taste:

• (Negligible in terms of calories, protein, fat, and carbohydrates)

benefits

• Used in moderation for flavor enhancement
• Sodium is essential, but excess intake should be limited

Fresh parsley, chopped (for garnish):

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

benefits

• Rich in vitamins K, C, and A
• Contains antioxidants and may have anti-inflammatory properties

Lemon wedges (for serving):

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

benefits

• Excellent source of vitamin C
• Adds refreshing citrus flavor and acidity to the dish

These values are approximate and can vary based on specific brands and preparation methods. Always refer to specific product labels for the most accurate information.