Welcome to the culinary shores of Cape Verde, where vibrant flavors and fresh seafood merge to create a culinary experience like no other. Among the treasures of Cape Verdean cuisine is the beloved Canja de Marisco, a hearty and soul-warming seafood stew that embodies the essence of island living. Bursting with the flavors of the Atlantic Ocean and infused with aromatic spices, this dish is a celebration of local ingredients and traditional cooking techniques. Join us on a culinary journey to Cape Verde as we uncover the secrets of crafting this delicious Canja de Marisco recipe, perfect for bringing a taste of the islands to your kitchen.

Ingredients:

• 1 lb mixed seafood (shrimp, fish, mussels, clams, etc.), cleaned and deveined
• 1 cup long-grain white rice
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 2 medium tomatoes, diced
• 1 carrot, diced
• 1 potato, diced
• 4 cups fish or seafood broth
• 1/2 cup coconut milk
• 2 tablespoons olive oil
• 1 bay leaf
• 1 teaspoon paprika
• 1/2 teaspoon ground cumin
• Salt and pepper to taste
• Fresh cilantro or parsley for garnish
• Lemon wedges for serving

Instructions:

1- Heat olive oil in a large pot over medium heat. Add chopped onions and garlic, sauté until they turn translucent and fragrant.

2- Stir in diced bell peppers, tomatoes, carrots, and potatoes. Cook for 5-7 minutes until vegetables begin to soften.

3- Add rice to the pot and stir to coat with the vegetables and oil.

4- Pour in the fish or seafood broth, coconut milk, bay leaf, paprika, cumin, salt, and pepper. Bring the mixture to a boil, then reduce heat to low and let it simmer for 15-20 minutes until the rice is cooked and the vegetables are tender.

5- Once the rice is cooked, add the mixed seafood to the pot. Cook for an additional 5-7 minutes until the seafood is cooked through. Be careful not to overcook the seafood.

6- Taste the soup and adjust seasoning if needed with more salt and pepper.

7- Remove the bay leaf from the pot and discard.

8- Serve the Canja de Marisco hot, garnished with fresh cilantro or parsley, and accompanied by lemon wedges for squeezing over the soup.

9- Enjoy your taste of Cape Verde with this flavorful seafood soup, rich with the essence of the ocean and the warmth of island spices.

Nutritional Values:

Here are approximate nutritional values for the ingredients listed:

1 lb mixed seafood:

• Calories: 340
• Protein: 70g
• Fat: 3g
• Carbohydrates: 0g
• Fiber: 0g

benefits: Excellent source of protein, omega-3 fatty acids, vitamins (such as B12 and D), and minerals (like selenium and zinc), promoting heart health, brain function, and overall well-being.

1 cup long-grain white rice (uncooked):

• Calories: 205
• Protein: 4.3g
• Fat: 0.4g
• Carbohydrates: 45g
• Fiber: 0.6g

benefits: Provides energy, contains essential vitamins and minerals like B vitamins and iron, and is low in fat, making it a staple carbohydrate source in many diets.

1 onion, finely chopped:

• Calories: 44
• Protein: 1.2g
• Fat: 0.1g
• Carbohydrates: 10g
• Fiber: 1.9g

benefits:Rich in antioxidants, vitamins C and B6, and fiber, onions support immune health, reduce inflammation, and may lower the risk of certain chronic diseases.

2 cloves garlic, minced:

• Calories: 8
• Protein: 0.4g
• Fat: 0.1g
• Carbohydrates: 1.8g
• Fiber: 0.1g

benefits: Known for its antimicrobial and anti-inflammatory properties, garlic is beneficial for heart health, immune function, and may help lower blood pressure and cholesterol levels.

1 red bell pepper, diced:

• Calories: 37
• Protein: 1.3g
• Fat: 0.4g
• Carbohydrates: 7.3g
• Fiber: 2.5g

benefits: High in vitamin C, antioxidants, and fiber, red bell peppers support immune function, eye health, and may reduce the risk of certain cancers.

1 green bell pepper, diced:

• Calories: 33
• Protein: 1.2g
• Fat: 0.3g
• Carbohydrates: 6.9g
• Fiber: 2.5g

benefits: Also rich in vitamin C and antioxidants, green bell peppers aid digestion, boost immunity, and contribute to healthy skin and hair.

2 medium tomatoes, diced:

• Calories: 44
• Protein: 2.4g
• Fat: 0.4g
• Carbohydrates: 10.6g
• Fiber: 3.2g

benefits: Packed with vitamins A, C, and K, as well as antioxidants like lycopene, tomatoes promote heart health, support vision, and may reduce the risk of certain cancers.

1 carrot, diced:

• Calories: 25
• Protein: 0.6g
• Fat: 0.1g
• Carbohydrates: 5.8g
• Fiber: 1.7g

benefits: A good source of beta-carotene, vitamins A and K, and fiber, carrots benefit eye health, support immune function, and promote healthy skin.

1 potato, diced:

• Calories: 130
• Protein: 3g
• Fat: 0.1g
• Carbohydrates: 30g
• Fiber: 3g

benefits: Provides complex carbohydrates for energy, potassium for nerve and muscle function, and vitamin C for immune support and collagen production.

4 cups fish or seafood broth (low sodium):

• Calories: 40
• Protein: 8g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

benefits: Rich in protein, vitamins, and minerals, fish broth supports bone health, aids digestion, and may reduce inflammation.

1/2 cup coconut milk (unsweetened):

• Calories: 209
• Protein: 2.3g
• Fat: 22g
• Carbohydrates: 3.3g
• Fiber: 0.5g

benefits: Contains healthy fats, vitamins (such as E and B vitamins), and minerals (like iron and magnesium), providing energy, supporting heart health, and promoting skin and hair health.

2 tablespoons olive oil:

• Calories: 239
• Protein: 0g
• Fat: 27g
• Carbohydrates: 0g
• Fiber: 0g

benefits: A source of monounsaturated fats and antioxidants, olive oil is beneficial for heart health, inflammation reduction, and may help manage cholesterol levels.

Nutritional values for spices (paprika, cumin, salt, and pepper) are negligible.

benefits: Provide flavor and may offer additional health benefits, such as improving digestion, boosting metabolism, and providing antioxidants.

Please note that these values are approximate and can vary based on factors such as brand, freshness, and cooking methods.