Bahamian Boiled Fish

Recipe contributed by LaShae Rolle, MPH, CPH

This simple and delicious stew-like dish is far more than it may at first appear. A Good Friday tradition in The Bahamas, this recipe was shared by our team member LaShae. Bahamian Boiled Fish is a citrus-forward and succulent meal full of health benefits This dish is low in saturated fat with plenty of Vitamin D, magnesium, and a good amount of the B vitamins, too. Garlic, onions, and peppers add antioxidants and vitamins, while the potatoes add potassium, vitamin C, and fiber, among other nutrients.

"I hope you enjoy this dish as much as I did growing up!"

Ingredients

2 lbs Nassau Grouper (or your favorite fish)

3-4 lemons or limes

2 Tbsp butter

2 cups water or broth

½ lb potatoes

½ tsp fresh garlic

½ Scotch Bonnet or similar hot pepper

2 medium white or yellow onions

7-8 sprigs fresh thyme

Salt and pepper to taste

Steps

1. Cut the fish into large chunks and place in a bowl to marinate with the juice of 1-2 lemons or limes. Season with salt and set aside.

2. Place butter and water or broth in a large pot over medium-high heat and bring to a simmer.

3. Peel and chop the potatoes into large chunks. Add to the pot to begin cooking.

4. Roughly chop the garlic and add it to the pot.

5. Slice the hot pepper into rings or mince finely and add it to the pot.

6. Add the juice of the two remaining lemons or limes to the pot.

7. Cook the potatoes for 10 minutes or until they are almost done.

8. Slice the onions into rings or half-moons.

9. Add the fish to the pot, top with the sliced onions and reduce heat to medium-low. Cover and cook for an additional 15-20 minutes or until the potatoes are tender and the fish is cooked thoroughly.

10. Serve in a bowl, with hot cross buns on the side.