Indulge in the flavors of the Caribbean with our tantalizing recipe for Cayman Islands Rundown. This traditional dish embodies the vibrant culinary heritage of the Cayman Islands, offering a symphony of flavors that dance on your taste buds. Originating from the Garifuna people, who settled in the region centuries ago, Cayman Islands Rundown is a celebration of fresh seafood, aromatic spices, and creamy coconut milk.

In this recipe, we'll take you on a culinary journey to the sun-kissed shores of the Cayman Islands, where the rhythm of the waves meets the melody of sizzling ingredients in a harmonious culinary fusion. Prepare to immerse yourself in the essence of Caribbean cuisine as we guide you through the steps to create this mouthwatering delicacy. Whether you're a seasoned chef or a novice in the kitchen, our Cayman Islands Rundown recipe promises to delight your senses and transport you to paradise with every savory spoonful.

Ingredients:

• 1 lb fresh fish fillets (such as snapper, grouper, or mahi-mahi), cut into chunks
• 1 lb shrimp, peeled and deveined
• 2 tablespoons vegetable oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 bell pepper, diced
• 1 tomato, diced
• 1 scotch bonnet pepper, seeded and minced (optional, adjust to taste)
• 2 cups coconut milk
• 1 teaspoon ground allspice
• 1 teaspoon ground turmeric
• 1 teaspoon dried thyme
• Salt and pepper to taste
• 2 tablespoons chopped fresh cilantro or parsley for garnish
• Cooked rice or fried plantains, for serving

Instructions:

1- In a large skillet or Dutch oven, heat the vegetable oil over medium heat. Add the chopped onion, garlic, bell pepper, and tomato. Sauté until the vegetables are softened, about 5 minutes.

2- Stir in the minced scotch bonnet pepper (if using), ground allspice, turmeric, and dried thyme. Cook for another 2 minutes to toast the spices and release their flavors.

3- Pour in the coconut milk and bring the mixture to a gentle simmer.

4- Add the fish chunks to the skillet, making sure they are submerged in the coconut milk. Allow the fish to cook for 5-7 minutes, or until it starts to flake easily with a fork.

5- Gently stir in the shrimp and continue to simmer for an additional 3-4 minutes, or until the shrimp are pink and cooked through.

6- Season the stew with salt and pepper to taste, adjusting the seasoning as needed.

7- Once the fish and shrimp are cooked through, remove the skillet from heat. Sprinkle chopped fresh cilantro or parsley over the top for garnish.

8- Serve the Cayman Islands Rundown hot over cooked rice or alongside fried plantains for a delicious Caribbean meal.

Enjoy the rich flavors of this savory stew, where the delicate sweetness of coconut milk perfectly complements the freshness of the seafood and the aromatic spices. Dive into a taste of paradise with each spoonful of this authentic Cayman Islands dish!

Nutritional Values:

Here's an approximate breakdown of the nutritional values for the ingredients used in the Cayman Islands Rundown recipe:

1 lb fresh fish fillets (e.g., snapper, grouper, or mahi-mahi):

• Calories: 330
• Protein: 68g
• Fat: 3g
• Carbohydrates: 0g
• Fiber: 0g

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

1 lb shrimp, peeled and deveined:

• Calories: 465
• Protein: 93g
• Fat: 9g
• Carbohydrates: 0g
• Fiber: 0g

benefits: Low in fat and calories, high in protein, vitamins, and minerals like selenium and iodine, promoting muscle growth, thyroid function, and immune health.

2 tablespoons vegetable oil:

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

benefits:Provides essential fatty acids and vitamin E, supporting skin health, hormone production, and nutrient absorption.

1 onion, finely chopped:

• Calories: 44
• Protein: 1g
• Fat: 0g
• Carbohydrates: 10g
• Fiber: 2g

benefits:Rich in antioxidants, vitamins C and B6, and dietary fiber, contributing to immune function, heart health, and digestive regularity.

2 cloves garlic, minced:

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

benefits:Contains allicin, a compound with potent medicinal properties, providing antibacterial, antiviral, and anti-inflammatory benefits, supporting immune function and cardiovascular health.

1 bell pepper, diced:

• Calories: 24
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

benefits:High in vitamin C, antioxidants, and fiber, promoting immune function, skin health, and digestion, while reducing inflammation and risk of chronic diseases.

1 tomato, diced:

• Calories: 22
• Protein: 1g
• Fat: 0g
• Carbohydrates: 5g
• Fiber: 2g

benefits:Rich in lycopene, vitamins C and K, and antioxidants, supporting heart health, vision, and bone health, and reducing the risk of certain cancers.

1 scotch bonnet pepper, seeded and minced (optional):

• Calories: 20
• Protein: 1g
• Fat: 0g
• Carbohydrates: 4g
• Fiber: 2g

benefits:Contains capsaicin, providing pain relief, boosting metabolism, and reducing inflammation, with potential anticancer and cardiovascular benefits.

2 cups coconut milk:

• Calories: 960
• Protein: 10g
• Fat: 100g
• Carbohydrates: 16g
• Fiber: 4g

benefits:Rich in medium-chain triglycerides (MCTs), lauric acid, and vitamins C and E, supporting immune function, heart health, and weight management.

1 teaspoon ground allspice:

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

benefits:Contains antioxidants and essential oils, providing anti-inflammatory, digestive, and antimicrobial benefits, promoting digestion, circulation, and immune function.

1 teaspoon ground turmeric:

• Calories: 8
• Protein: 0g
• Fat: 0g
• Carbohydrates: 2g
• Fiber: 1g

benefits:Contains curcumin, a powerful anti-inflammatory and antioxidant compound, supporting joint health, brain function, and reducing the risk of chronic diseases.

1 teaspoon dried thyme:

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

benefits: Rich in antioxidants, vitamins, and minerals, providing antimicrobial, anti-inflammatory, and digestive benefits, supporting respiratory health and immune function.

Salt and pepper to taste: Negligible

benefits: Add flavor to dishes and provide trace minerals, although excessive consumption may contribute to high blood pressure and other health issues.

2 tablespoons chopped fresh cilantro or parsley for garnish:

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

benefits: Rich in vitamins A, C, and K, antioxidants, and chlorophyll, supporting detoxification, digestion, and immune function, with potential anti-inflammatory and antimicrobial properties.

Cooked rice or fried plantains, for serving: Nutritional values will vary based on serving size and preparation method.

These values are approximate and may vary based on factors such as specific brands, variations in ingredients, and cooking methods.