Enjoy the rich taste of the Caribbean with our Bahamas Steamed Crawfish recipe. This traditional Bahamian dish features spiny lobsters (also known as crawfish) cooked to perfection with fresh, local ingredients like thyme, garlic, and black pepper. The crawfish is cleaned, cut, and cooked with onions, green peppers, garlic, butter, tomato paste, water, and white wine, then simmered until tender.

For a healthier preparation, use olive oil instead of butter and fresh tomatoes instead of tomato paste. Crawfish is rich in low-fat, low-calorie protein, and provides essential vitamins and minerals like B12, zinc, and iron. Bahamian cuisine is known for its aromatic spices such as thyme, black pepper, and hot pepper, and the crawfish can be substituted with shrimp or white fish.

Bahamas Steamed Crawfish is typically served at gatherings and festivals with rice or bread to soak up the delicious broth, and can also be paired with grilled vegetables or a fresh salad.

Ingredients:

1- 8-10 medium-sized crawfish

2- 2 onions, chopped

3- 2 green bell peppers, chopped

4- 2 garlic cloves, minced

5- 2 tbsp. tomato paste

6- 1 tsp. thyme

7- 1 tsp. black pepper

8- 1 tsp. salt

9- 1 cup water

10- 1 cup white wine

11- 2 tbsp. butter

Method:

1- Clean the crawfish by removing the head and tail, and discarding the sac located behind the eyes. Peel off the shell and legs, and reserve the meat.

2- In a large pot, heat the butter over medium heat. Add the onions, green bell peppers, and garlic, and sauté until the onions are translucent.

3- Add the tomato paste, thyme, black pepper, and salt, and stir well to combine.

4- Pour in the water and white wine, and bring the mixture to a boil.

5- Once the mixture is boiling, add the crawfish meat to the pot, and reduce the heat to low. Cover the pot and simmer for 10-15 minutes, or until the crawfish meat is fully cooked and tender.

6- Serve the steamed crawfish in bowls, with some of the cooking liquid spooned over the top.

Notes:

Crawfish can be substituted with shrimp or other types of seafood.

Some variations of this recipe may include additional spices or vegetables, such as celery or hot peppers.

This dish is traditionally served with rice or bread on the side.

Nutrition Value:

1- 8-10 Medium-Sized Crawfish

- Calories: 80-100 kcal (per 100g)

- Carbohydrates: 0 g

- Protein: 18-22 g

- Fat: 0.5-1 g

- Sodium: 50-60 mg

- Cholesterol: 100-120 mg

- Vitamins: B12

- Minerals: Zinc, Iron, Magnesium

- Nutritional Benefit: High in protein, low in fat and calories, rich in essential vitamins and minerals.

2- 2 Onions, Chopped

- Calories: 88 kcal (per medium onion)

- Carbohydrates: 22 g

- Protein: 2 g

- Fat: 0.2 g

- Sodium: 8 mg

- Cholesterol: 0 mg

- Vitamins: C, B6

- Minerals: Potassium, Manganese

- Nutritional Benefit: Good source of vitamins, particularly vitamin C and B6, and fiber.

3- 2 Green Bell Peppers, Chopped

- Calories: 48 kcal (per medium pepper)

- Carbohydrates: 11 g

- Protein: 2 g

- Fat: 0.4 g

- Sodium: 6 mg

- Cholesterol: 0 mg

- Vitamins: A, C, K, B6

- Minerals: Folate, Potassium

- Nutritional Benefit: Rich in vitamins A and C, good for immune health and skin.

4- 2 Garlic Cloves, Minced

- Calories: 9 kcal (per clove)

- Carbohydrates: 2 g

- Protein: 0.4 g

- Fat: 0 g

- Sodium: 1 mg

- Cholesterol: 0 mg

- Vitamins: B6, C

- Minerals: Manganese, Selenium

- Nutritional Benefit: Known for its medicinal properties, good for heart health and immune system.

5- 2 tbsp. Tomato Paste

- Calories: 30 kcal (per tbsp)

- Carbohydrates: 7 g

- Protein: 1.5 g

- Fat: 0.3 g

- Sodium: 15 mg

- Cholesterol: 0 mg

- Vitamins: A, C, K

- Minerals: Iron, Potassium

- Nutritional Benefit: Concentrated source of vitamins and antioxidants, beneficial for heart health.

6- 1 tsp. Thyme

- Calories: 3 kcal

- Carbohydrates: 0.8 g

- Protein: 0.1 g

- Fat: 0.1 g

- Sodium: 1 mg

- Cholesterol: 0 mg

- Vitamins: C, A

- Minerals: Iron, Manganese

- Nutritional Benefit: Contains vitamins and antioxidants, supports immune function.

7- 1 tsp. Black Pepper

- Calories: 6 kcal

- Carbohydrates: 1.5 g

- Protein: 0.2 g

- Fat: 0.1 g

- Sodium: 1 mg

- Cholesterol: 0 mg

- Vitamins: K

- Minerals: Manganese, Iron

- Nutritional Benefit: Enhances digestion, contains antioxidants.

8- 1 tsp. Salt

- Calories: 0 kcal

- Carbohydrates: 0 g

- Protein: 0 g

- Fat: 0 g

- Sodium: 2325 mg

- Cholesterol: 0 mg

- Vitamins: None

- Minerals: None

- Nutritional Benefit: Essential for fluid balance, but should be used in moderation.

9- 1 Cup Water

- Calories: 0 kcal

- Carbohydrates: 0 g

- Protein: 0 g

- Fat: 0 g

- Sodium: 0 mg

- Cholesterol: 0 mg

- Vitamins: None

- Minerals: None

- Nutritional Benefit: Essential for hydration and overall bodily functions.

10- 1 Cup White Wine

- Calories: 125 kcal

- Carbohydrates: 4 g

- Protein: 0.1 g

- Fat: 0 g

- Sodium: 7 mg

- Cholesterol: 0 mg

- Vitamins: B1, B2, B6

- Minerals: Magnesium, Phosphorus

- Nutritional Benefit: Adds flavor, contains antioxidants, but should be used in moderation.

11- 2 tbsp. Butter

- Calories: 204 kcal

- Carbohydrates: 0 g

- Protein: 0.2 g

- Fat: 23 g

- Sodium: 164 mg

- Cholesterol: 61 mg

- Vitamins: A, D, E

- Minerals: Calcium

- Nutritional Benefit: Adds richness and flavor, contains fat-soluble vitamins, but should be used in moderation.