Welcome to the vibrant culinary world of the Bahamas, where the crystal-clear waters and abundant marine life have inspired a rich and diverse gastronomic tradition. Among the many treasures that grace the Bahamian dining table, none is more iconic than the flavorful and succulent Stew Conch. This delectable dish captures the essence of the Bahamas, blending fresh, locally sourced ingredients with a unique blend of spices to create a symphony of tastes that will transport you straight to the sunny shores of these tropical islands.

In this culinary journey, we invite you to explore the art of preparing Bahamas Bahamian Stew Conch, a dish that embodies the heart and soul of Bahamian culture. From the tender conch meat to the aromatic spices that infuse every bite, this recipe promises a delightful experience for your taste buds. So, let's dive into the culinary magic of the Bahamas and discover the secrets behind crafting the perfect Stew Conch that will have you longing for the sun, sea, and flavors of this Caribbean paradise.

Ingredients:

• 1 lb fresh conch, cleaned and diced
• 2 tablespoons vegetable oil
• 1 large onion, finely chopped
• 2 bell peppers (red and green), diced
• 3 cloves garlic, minced
• 1 cup fresh tomatoes, diced
• 1/4 cup tomato paste
• 2 cups fish or seafood broth
• 1/2 cup white wine
• 1 teaspoon thyme, dried
• 1 teaspoon paprika
• 1/2 teaspoon cayenne pepper (adjust to taste)
• Salt and black pepper to taste
• 1/4 cup fresh cilantro or parsley, chopped (for garnish)
• Cooked white rice (for serving)

Instructions:

Prepare the Conch:Ensure the conch is properly cleaned and diced into bite-sized pieces. Tenderize the conch by pounding it lightly with a meat mallet.

Sauté Aromatics:In a large, heavy-bottomed pot, heat the vegetable oil over medium heat. Add the chopped onions, bell peppers, and minced garlic. Sauté until the vegetables are softened and aromatic.

Add Tomatoes and Tomato Paste:Stir in the diced tomatoes and tomato paste. Cook for 3-5 minutes until the tomatoes break down, and the mixture becomes slightly thickened.

Introduce Conch:Add the diced conch to the pot, stirring well to coat the conch with the tomato mixture. Allow it to cook for another 5 minutes, ensuring the conch pieces are evenly coated.

Pour in Broth and Wine:Pour in the fish or seafood broth and white wine. Bring the mixture to a gentle simmer.

Season the Stew:Add thyme, paprika, cayenne pepper, salt, and black pepper. Adjust the seasoning to your taste preferences. Simmer the stew over low heat for about 30-40 minutes, allowing the flavors to meld and the conch to become tender.

Garnish and Serve:Once the stew reaches a rich and flavorful consistency, garnish with chopped cilantro or parsley. Serve the Bahamas Bahamian Stew Conch over a bed of cooked white rice, allowing the savory flavors to mingle.

Enjoy:Dive into the taste of the Bahamas as you savor each spoonful of this delicious Bahamian Stew Conch, filled with the essence of the Caribbean sea and the warmth of Bahamian spices.

Nutritional Values

It's important to note that the nutritional values can vary based on the specific brands and quantities of ingredients used. However, I can provide you with approximate values for the individual ingredients. Keep in mind that these are general estimates and may not be entirely accurate for your specific recipe.

Fresh Conch (1 lb):

• Calories: 140
• Protein: 26g
• Fat: 1g
• Carbohydrates: 4g
• Fiber: 0g
• Sugars: 0g

benefit: Rich source of protein and low in fat, supporting muscle health and providing essential nutrients.

Vegetable Oil (2 tablespoons):

• Calories: 240
• Fat: 28g
• Saturated Fat: 2g
• Monounsaturated Fat: 20g
• Polyunsaturated Fat: 5g

benefit: Provides healthy fats, including monounsaturated and polyunsaturated fats, which can contribute to heart health.

Onion (1 large):

• Calories: 60
• Protein: 2g
• Fat: 0g
• Carbohydrates: 14g
• Fiber: 3g
• Sugars: 7g

benefit: Contains antioxidants and fiber, supporting digestive health and providing anti-inflammatory benefits.

Bell Peppers (2 bell peppers, mixed colors):

• Calories: 50
• Protein: 2g
• Fat: 0g
• Carbohydrates: 12g
• Fiber: 4g
• Sugars: 7g

benefit: High in vitamin C, antioxidants, and fiber, promoting immune function and overall health.

Garlic (3 cloves):

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

benefit: Offers anti-inflammatory and immune-boosting properties, contributing to cardiovascular health.

Fresh Tomatoes (1 cup):

• Calories: 30
• Protein: 2g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g
• Sugars: 5g

benefit: Rich in vitamins A and C, antioxidants, and lycopene, supporting skin health and providing anti-cancer properties.

Tomato Paste (1/4 cup):

• Calories: 45
• Protein: 2g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g
• Sugars: 6g

benefit: Concentrated source of tomatoes, offering similar benefits as fresh tomatoes, including antioxidants and vitamins.

Fish or Seafood Broth (2 cups):

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

benefit: Provides essential nutrients from seafood, including omega-3 fatty acids, promoting heart and brain health.

White Wine (1/2 cup):

• Calories: 120
• Carbohydrates: 4g
• Sugars: 1g

benefit: Adds flavor and depth to the dish; moderation may contribute to cardiovascular health due to the presence of antioxidants.

Thyme, Dried (1 teaspoon):

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

benefit: Contains antioxidants and has anti-microbial properties, supporting overall health.

Paprika (1 teaspoon):

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

benefit: Rich in antioxidants, including vitamin A and capsaicin, which may have anti-inflammatory and metabolism-boosting effects.

Cayenne Pepper (1/2 teaspoon):

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

benefit: Contains capsaicin, offering potential metabolism-boosting effects and aiding in pain relief.

Salt and Black Pepper (to taste):

• Nutritional values are minimal when used in moderation.

benefit: Used in moderation for flavor; salt provides essential minerals, while black pepper may have anti-inflammatory properties.

Fresh Cilantro or Parsley (1/4 cup):

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

benefit: Adds freshness and flavor; both herbs contain antioxidants and may support digestion.

Cooked White Rice (per serving):

• Calories: 205
• Protein: 4g
• Fat: 0g
• Carbohydrates: 45g
• Fiber: 0g
• Sugars: 0g

benefit: A source of carbohydrates, providing energy, and a blank canvas to complement the flavorful stew.

These values are based on standard nutritional databases and may vary depending on the specific brands and quantities used in your recipe. Always check product labels for the most accurate information.