Dive into the culinary heritage of French Guiana with its tantalizing dish, Blaff. This traditional delicacy, steeped in the region's vibrant culture, offers a mouthwatering fusion of flavors. Join us on a gastronomic journey as we unravel the secrets behind this savory seafood marvel, seasoned with aromatic spices and tangy citrus, and discover the cultural significance of Blaff in the heart of South America's tropical paradise.

Ingredients:

• 4 fillets of fresh fish (snapper, sea bass, or any firm white fish)
• 4 cloves of garlic, minced
• 2 onions, thinly sliced
• 2 scotch bonnet peppers, seeded and sliced (adjust according to spice preference)
• 2 teaspoons of thyme leaves, chopped
• 4 cups of fish or vegetable broth
• Juice of 3 limes
• Salt and black pepper to taste
• 2 tablespoons of vegetable oil
• Fresh parsley or cilantro for garnish

Instructions:

1- Begin by rinsing the fish fillets under cold water and patting them dry with paper towels. Season the fillets generously with salt and black pepper on both sides.

2- In a large pot or deep skillet, heat the vegetable oil over medium heat. Add the minced garlic, sliced onions, and scotch bonnet peppers. Sauté until the onions are soft and translucent, about 5 minutes.

3- Stir in the chopped thyme leaves and continue to cook for another minute to release their fragrance.

4- Pour in the fish or vegetable broth and bring it to a gentle simmer.

5- Carefully place the seasoned fish fillets into the simmering broth, making sure they are submerged. Allow the fish to cook in the broth for about 5-7 minutes, or until they are just cooked through and easily flake with a fork.

6- Once the fish is cooked, remove the pot from the heat and stir in the freshly squeezed lime juice. Taste the broth and adjust the seasoning with additional salt and pepper if needed.

7- To serve, ladle the hot broth into bowls, making sure to distribute the onions and peppers evenly. Gently place a cooked fish fillet into each bowl.

8- Garnish the French Guiana Blaff with fresh parsley or cilantro leaves for a burst of color and flavor.

9- Serve the Blaff hot, accompanied by steamed rice or crusty bread to soak up the delicious broth.

Enjoy your flavorful journey through French Guiana with this spicy and tangy Blaff dish!

Nutritional Values:

Here's an approximate nutritional breakdown for the main ingredients used in French Guiana Blaff:

Fish Fillets (per 100g):

• Calories: 100-150 kcal
• Protein: 18-20g
• Fat: 2-5g
• Carbohydrates: 0g
• Omega-3 fatty acids: Varies depending on the type of fish

benefits:

• Excellent source of high-quality protein.
• Rich in omega-3 fatty acids, which are beneficial for heart health.
• Low in saturated fat, making it a healthy choice for overall well-being.

Garlic (per clove, about 3g):

• Calories: 4-5 kcal
• Carbohydrates: 1g
• Fiber: 0.1g
• Protein: 0.2g
• Fat: 0g

benefits:

• Contains compounds with potential health benefits, including allicin, which has antimicrobial properties.
• May help lower blood pressure and improve cholesterol levels.
• Has antioxidant properties that may contribute to reduced risk of certain chronic diseases.

Onions (per medium-sized onion, about 110g):

• Calories: 44 kcal
• Carbohydrates: 10g
• Fiber: 1.7g
• Protein: 1.2g
• Fat: 0.1g

benefits:

• Good source of antioxidants, particularly flavonoids and quercetin, which may have anti-inflammatory effects.
• Rich in prebiotic fibers, promoting a healthy gut microbiome.
• May help lower the risk of heart disease and certain types of cancer.

Scotch Bonnet Peppers (per pepper, about 25g):

• Calories: 20 kcal
• Carbohydrates: 5g
• Fiber: 1g
• Protein: 1g
• Fat: 0g

benefits:

• High in capsaicin, which can boost metabolism and aid in weight management.
• Contains vitamins A and C, essential for immune function and skin health.
• May have anti-inflammatory properties and help relieve pain.

Thyme Leaves (per teaspoon, about 1g):

• Calories: 3 kcal
• Carbohydrates: 0.6g
• Fiber: 0.3g
• Protein: 0.1g
• Fat: 0.1g

benefits:

• Contains compounds like thymol, which has antimicrobial properties and may help fight infections.
• Rich in antioxidants, which can neutralize free radicals and reduce oxidative stress.
• May have anti-inflammatory effects, potentially beneficial for conditions like arthritis.

Lime Juice (per lime, about 44g):

• Calories: 11 kcal
• Carbohydrates: 4g
• Fiber: 0.5g
• Protein: 0.2g
• Fat: 0.1g

benefits:

• Excellent source of vitamin C, crucial for immune function and collagen production.
• Contains flavonoids, which have antioxidant properties and may promote heart health.
• Helps enhance the flavor of dishes while adding a refreshing citrus taste.

Vegetable Oil (per tablespoon, about 14g):

• Calories: 120 kcal
• Fat: 14g
• Saturated Fat: 1g
• Monounsaturated Fat: 9g
• Polyunsaturated Fat: 3g

Please note that these values are approximate and can vary based on factors such as the specific type and cut of fish, the method of preparation, and variations in ingredient size. It's always a good idea to refer to specific product labels or consult a nutritionist for precise nutritional information.