Welcome to the vibrant world of Costa Rican cuisine, where flavors dance harmoniously in every dish. Among the many culinary treasures of this Central American gem, Rondón stands out as a beloved classic. Originating from the coastal regions, Rondón is a hearty and soul-warming stew that encapsulates the essence of Costa Rican cooking.

Traditionally prepared with a medley of fresh seafood, tropical vegetables, and fragrant spices, Rondón offers a tantalizing glimpse into the rich culinary heritage of Costa Rica. Its roots trace back to the Afro-Caribbean communities along the country's Caribbean coast, where it has been cherished for generations as a nourishing comfort food.

In this recipe, we invite you to embark on a culinary journey to the sun-kissed shores of Costa Rica, as we recreate the authentic flavors of Rondón in your own kitchen. Prepare to indulge in a symphony of tastes and aromas that celebrate the bountiful treasures of the land and sea. Let's dive into the heartwarming embrace of Costa Rican Rondón and savor every spoonful of this delightful masterpiece.

Ingredients:

• 1 lb (450g) firm white fish fillets (such as snapper, grouper, or cod), cut into chunks
• 1/2 lb (225g) large shrimp, peeled and deveined
• 2 tablespoons vegetable oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 bell pepper, diced
• 1 cup (240ml) coconut milk
• 2 cups (480ml) fish or seafood broth
• 1 cup (240ml) tomato puree or diced tomatoes
• 1 cup (240ml) water
• 1 large yam or sweet potato, peeled and diced
• 2 medium cassava (yuca), peeled and diced
• 2 green plantains, peeled and sliced
• 1 ear of corn, cut into 2-inch pieces
• 1 scotch bonnet pepper or habanero pepper, whole (optional, for heat)
• 1 tablespoon fresh thyme leaves
• 2 bay leaves
• Salt and pepper to taste
• Lime wedges, for serving
• Chopped cilantro, for garnish

Instructions:

1- In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the diced onion, minced garlic, and diced bell pepper. Sauté until softened, about 5 minutes.

2- Pour in the coconut milk, fish or seafood broth, and tomato puree. Stir well to combine.

3- Add the diced yam or sweet potato, cassava, sliced plantains, and corn pieces to the pot. Stir to combine with the other ingredients.

4- Nestle the chunks of fish and peeled shrimp into the stew, making sure they are submerged. Add the whole scotch bonnet pepper (if using), thyme leaves, and bay leaves. Season with salt and pepper to taste.

5- Bring the stew to a gentle simmer over medium-low heat. Cover and cook for 20-25 minutes, or until the root vegetables are tender and the seafood is cooked through.

6- Once cooked, discard the bay leaves and scotch bonnet pepper (if used). Taste and adjust seasoning if necessary.

7- Serve the Rondón hot, garnished with chopped cilantro and accompanied by lime wedges for squeezing over the stew. Enjoy this comforting Caribbean-style seafood stew with crusty bread or rice on the side.

8- Buen provecho!

Nutritional Values:

Here are the approximate nutritional values for the ingredients listed:

1 lb (450g) firm white fish fillets:

• Calories: 338
• Protein: 73g
• Fat: 3g
• Carbohydrates: 0g
• Fiber: 0g

benefits:Rich in protein and omega-3 fatty acids, which support heart health and brain function.

1/2 lb (225g) large shrimp:

• Calories: 180
• Protein: 42g
• Fat: 2g
• Carbohydrates: 0g
• Fiber: 0g

benefits: Low in calories and fat, high in protein, and a good source of selenium, which plays a role in 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 fat-soluble vitamins, and may help reduce inflammation when consumed in moderation.

1 onion:

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

benefits: Contains antioxidants, vitamins, and minerals, and may have anti-inflammatory and immune-boosting properties.

3 cloves garlic:

• Calories: 13
• Protein: 0.6g
• Fat: 0.1g
• Carbohydrates: 3g
• Fiber: 0.2g

benefits:Known for its medicinal properties, garlic is rich in antioxidants and may help lower blood pressure and improve cholesterol levels.

1 bell pepper:

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

benefits:Packed with vitamin C, antioxidants, and fiber, bell peppers support immune function and may reduce the risk of chronic diseases.

1 cup (240ml) coconut milk:

• Calories: 552
• Protein: 5g
• Fat: 57g
• Carbohydrates: 7g
• Fiber: 2g

benefits:Provides healthy fats, vitamins, and minerals, and may promote heart health and improve digestion.

2 cups (480ml) fish or seafood broth:

• Nutritional values can vary significantly depending on the brand and recipe used. Typically low in calories and fat, with some protein.

benefits:Rich in nutrients like protein, vitamins, and minerals, and may support bone and joint health.

1 cup (240ml) tomato puree or diced tomatoes:

• Calories: 32
• Protein: 2g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g

benefits:High in antioxidants like lycopene, tomatoes may help reduce the risk of certain cancers and promote heart health.

1 large yam or sweet potato:

• Calories: 177
• Protein: 2g
• Fat: 0g
• Carbohydrates: 41g
• Fiber: 6g

benefits:A nutritious carbohydrate source, yams and sweet potatoes are rich in vitamins, minerals, and fiber, and may help regulate blood sugar levels.

2 medium cassava (yuca):

• Calories: 498
• Protein: 2g
• Fat: 0g
• Carbohydrates: 120g
• Fiber: 6g

benefits:A starchy root vegetable that provides energy and is a good source of fiber, vitamins, and minerals.

2 green plantains:

• Calories: 476
• Protein: 4g
• Fat: 0g
• Carbohydrates: 123g
• Fiber: 8g

benefits:High in resistant starch and fiber, green plantains support digestive health and may help regulate blood sugar levels.

1 ear of corn:

• Calories: 123
• Protein: 4g
• Fat: 1g
• Carbohydrates: 27g
• Fiber: 3g

benefits:Contains fiber, vitamins, and minerals, and may support eye health and digestion.

1 tablespoon fresh thyme leaves:

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

benefits:Rich in antioxidants and vitamins, thyme may have antimicrobial and anti-inflammatory properties.

Salt and pepper:

• Negligible calories

benefits:Enhance the flavor of dishes but should be used in moderation to avoid excessive sodium intake.

Lime wedges:

• Negligible calories

benefits:Provide vitamin C and add a refreshing citrus flavor to dishes.

Chopped cilantro:

• Negligible calories

benefits:Adds flavor and aroma to dishes and may have antioxidant and anti-inflammatory properties.

These values are approximate and may vary depending on factors such as cooking methods and specific brands of ingredients used.