Dive into the rich flavors of Central America with "Honduras Tapado," a tantalizing dish that encapsulates the vibrant culinary heritage of Honduras. This traditional seafood stew boasts a medley of fresh seafood, including shrimp, fish, and shellfish, simmered to perfection in a fragrant broth infused with coconut milk, tomatoes, and aromatic spices. Each spoonful reveals a harmony of textures and tastes, transporting you to the sun-kissed shores of Honduras. Whether enjoyed as a comforting meal at home or savored in a bustling coastal eatery, Honduras Tapado promises an unforgettable culinary journey through the heart of Honduras.

Ingredients:

• 1 lb assorted seafood (shrimp, fish fillets, crab meat, scallops, etc.), cleaned and deveined
• 2 tablespoons olive oil
• 1 onion, finely chopped
• 3 cloves garlic, minced
• 1 bell pepper, diced
• 2 tomatoes, diced
• 2 cups coconut milk
• 2 cups fish or seafood broth
• 2 green bananas, peeled and sliced
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• Salt and pepper to taste
• Fresh cilantro, chopped, for garnish
• Lime wedges, for serving
• Cooked white rice, for serving

Instructions:

1- Heat olive oil in a large pot over medium heat. Add chopped onion, minced garlic, and diced bell pepper. Cook until softened, about 5 minutes.

2- Stir in diced tomatoes and cook for another 2-3 minutes until they begin to soften.

3- Add coconut milk and fish or seafood broth to the pot. Bring to a simmer.

4- Once simmering, add the sliced green bananas, ground cumin, paprika, salt, and pepper. Stir to combine.

5- Allow the broth to simmer for about 10 minutes until the green bananas are tender.

6- Add the assorted seafood to the pot. Cook for another 5-7 minutes until the seafood is cooked through.

7- Taste and adjust seasoning if necessary.

8- Serve the Honduras Tapado hot, garnished with chopped cilantro and accompanied by lime wedges. Serve with cooked white rice on the side.

Enjoy the rich flavors of this traditional Honduran seafood stew!

Nutritional Values :

Assorted seafood (1 lb):

• Calories: 400-600 kcal
• Protein: 60-80g
• Fat: 5-20g
• Carbohydrates: 0g

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

Olive oil (2 tablespoons):

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

benefits : Provides healthy monounsaturated fats, antioxidants, and anti-inflammatory properties, beneficial for heart health and reducing the risk of chronic diseases.

Onion:

• Calories: 44 kcal (for one medium onion)
• Carbohydrates: 10g
• Fiber: 2g
• Protein: 1g

benefits : Contains antioxidants, vitamins C and B6, and fiber, supporting immune function, digestion, and heart health, while also possessing anti-inflammatory properties.

Garlic (3 cloves):

• Calories: 13 kcal
• Carbohydrates: 3g
• Fiber: 0g
• Protein: 0.6g

benefits : : Known for its antimicrobial properties, garlic also contains antioxidants, vitamins C and B6, and manganese, contributing to immune support, heart health, and reducing the risk of chronic diseases.

Bell pepper:

• Calories: 24 kcal (for one medium bell pepper)
• Carbohydrates: 6g
• Fiber: 2g
• Protein: 1g

benefits : Excellent source of vitamins A and C, antioxidants, and fiber, promoting eye health, immune function, and digestion, while also offering anti-inflammatory benefits.

Tomatoes (2 medium):

• Calories: 44 kcal
• Carbohydrates: 10g
• Fiber: 3g
• Protein: 2g

benefits : Rich in antioxidants, vitamins C and K, and lycopene, tomatoes support heart health, bone health, and may help reduce the risk of certain cancers.

Coconut milk (2 cups):

• Calories: 960 kcal
• Fat: 88g
• Carbohydrates: 40g
• Protein: 8g

benefits : Provides medium-chain triglycerides (MCTs), healthy fats, and nutrients like manganese, copper, and iron, offering energy, supporting immune function, and promoting healthy skin and hair.

Fish or seafood broth (2 cups):

• Nutritional values can vary depending on the specific broth used. Generally low in calories, with some protein content.

benefits : Contains essential nutrients like protein, vitamins, and minerals, supporting bone health, immune function, and overall vitality.

Green bananas:

• Calories: 220 kcal (for 2 medium bananas)
• Carbohydrates: 56g
• Fiber: 6g
• Protein: 2g

benefits : High in resistant starch, fiber, vitamins, and minerals like potassium and vitamin B6, green bananas aid digestion, support blood sugar control, and provide energy.

Spices (cumin, paprika, salt, pepper):

• Negligible calories and macronutrients.

benefits : While low in calories, spices offer flavor and may provide some health benefits, such as improving digestion and metabolism.

Cilantro (for garnish):

• Negligible calories and macronutrients.

benefits : Contains antioxidants, vitamins A and K, and may have antibacterial properties, supporting detoxification, digestion, and immune health.

Lime wedges (for serving):

• Negligible calories and macronutrients.

benefits : Rich in vitamin C and antioxidants, limes boost immune function, aid digestion, and support skin health.

Cooked white rice (for serving):

• Calories: 200 kcal (per cup, cooked)
• Carbohydrates: 45g
• Fiber: 0.6g
• Protein: 4g

benefits : Provides carbohydrates for energy, along with small amounts of protein and essential nutrients like iron and folate, supporting energy levels and overall nutrition.

Please note that these values are approximate and can vary based on factors such as specific brands, variations in ingredients, and cooking methods.