Turks and Caicos Islands

Immerse yourself in the vibrant flavors of the Turks and Caicos Islands with this refreshing Conch Salad recipe. Conch, a beloved seafood delicacy of the region, takes center stage in this zesty and colorful dish. With a medley of fresh vegetables, citrus juices, and a touch of heat from peppers, this Conch Salad is a true taste of the Caribbean's seaside paradise.

CONCH SALAD

DIFFICULTY: EASY

GALLERY                                                                                                                                                                   

INGREDIENTS                                                                                                                                                       

Number of servings: 4 Persons

For the Conch Salad:

• 1 lb conch meat, cleaned and diced
• 1 cup bell peppers, diced (mixed colors)
• 1/2 cup red onion, finely chopped
• 1/2 cup tomato, diced
• 1/4 cup cucumber, diced
• 1/4 cup fresh cilantro, chopped
• 1/4 cup fresh lime juice
• 1/4 cup fresh orange juice
• 1 Scotch bonnet pepper, finely minced
• Salt, to taste
• Pepper, to taste

INSTRUCTIONS                                                                                                                                                     

1) In a bowl, combine the diced conch meat, bell peppers, red onion, tomato, cucumber, and fresh cilantro.

2) In a separate bowl, whisk together the fresh lime juice, fresh orange juice, minced Scotch bonnet pepper, salt, and pepper.

3) Pour the citrus dressing over the conch and vegetable mixture. Toss gently to combine.

4) Let the Conch Salad marinate in the refrigerator for about 30 minutes to allow the flavors to meld.

5) Serve the Conch Salad chilled as a refreshing appetizer or light main course.

NUTRITIONAL INFORMATION (per serving)                                                                                       

Calories: Approximately 150 kcal

Protein: Approximately 15g

Carbohydrates: Approximately 12g

Fat: Approximately 3g

Fiber: Approximately 2g

Sodium: Approximately 300mg

DURATION : 30 minutes (plus marinating time)                                                                                                                                                                                                                                                         

TRICK & TIP                                                                                                                                                           

For an authentic Caribbean experience, serve Conch Salad with some freshly baked coconut bread and a tropical fruit punch. The vibrant colors and bold flavors of this dish make it an ideal choice for beachside picnics or gatherings with friends and family.

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Indulge in the fresh and delicious flavors of the Turks and Caicos Islands with this mouthwatering Grouper Sandwich recipe. Made with succulent grouper fillets, zesty mango salsa, and a tangy lime mayo, this sandwich captures the essence of Caribbean cuisine in every bite. Whether you're enjoying it by the beach or bringing the island vibes to your home, this sandwich is a true tropical delight.

GROUPER SANDWICH

DIFFICULTY: EASY

GALLERY                                                                                                                                                                  

INGREDIENTS                                                                                                                                                       

Number of servings: 4 Persons

For the Grouper Sandwich:

• 1 pound fresh grouper fillets
• 1/2 cup all-purpose flour
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1 large egg
• 1 cup breadcrumbs
• 1/4 cup vegetable oil
• 4 burger buns
• 1 cup lettuce leaves

For the Mango Salsa:

• 1 ripe mango, diced
• 1/4 red onion, finely chopped
• 1 small red bell pepper, diced
• 1 jalapeño, seeds removed and finely chopped
• 1 tablespoon fresh lime juice
• 1 tablespoon fresh cilantro, chopped
• Salt, to taste

For the Lime Mayo:

• 1/2 cup mayonnaise
• 1 tablespoon fresh lime juice
• 1/2 teaspoon lime zest

INSTRUCTIONS                                                                                                                                                     

1) In three separate shallow dishes, prepare the breading station. In the first dish, combine the flour, salt, and black pepper. In the second dish, beat the egg. In the third dish, place the breadcrumbs.

2) Dredge each grouper fillet in the flour mixture, then dip it into the beaten egg, and finally coat it with breadcrumbs.

3) In a large skillet, heat the vegetable oil over medium-high heat. Add the breaded grouper fillets and cook for about 3-4 minutes on each side, or until the fish is golden brown and cooked through.

4) In a mixing bowl, combine all the ingredients for the mango salsa. Toss to combine and adjust the seasoning with salt as needed.

5) In a small bowl, whisk together the mayonnaise, fresh lime juice, and lime zest to create the lime mayo.

6) To assemble the sandwiches, spread a generous amount of lime mayo on each burger bun. Place a lettuce leaf on the bottom bun, followed by a cooked grouper fillet.

7) Top the grouper with a spoonful of mango salsa, and then place the top bun on the sandwich.

8) Serve the Grouper Sandwiches with extra mango salsa on the side.

NUTRITIONAL INFORMATION (per serving)                                                                                       

Calories: Approximately 450 kcal

Protein: Approximately 25g

Carbohydrates: Approximately 50g

Fat: Approximately 18g

Fiber: Approximately 4g

Sodium: Approximately 700mg

DURATION : 30 minutes                                                                                                                                                                                                                                                                                                                             

TRICK & TIP                                                                                                                                                           

For an authentic island experience, serve the Grouper Sandwich with a side of crispy plantain chips and a refreshing tropical drink. The combination of crispy grouper, zesty mango salsa, and creamy lime mayo is a true celebration of Caribbean flavors that will transport you to the turquoise waters of the Turks and Caicos Islands.

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Experience the rich and comforting flavors of the Turks and Caicos Islands with this delightful Fish Stew recipe. Made with fresh local fish, aromatic herbs, and a medley of vegetables, this stew captures the essence of Caribbean cuisine. With its hearty and savory profile, it's a perfect dish to warm your soul and transport your taste buds to the turquoise waters of the islands.

FISH STEW

DIFFICULTY: INTERMEDIATE

GALLERY                                                                                                                                                                  

INGREDIENTS                                                                                                                                                       

Number of servings: 4 Persons

For the Fish Stew:

• 1 pound fresh local fish fillets (snapper, grouper, etc.), cut into chunks
• 1 tablespoon vegetable oil
• 1 onion, chopped
• 2 bell peppers, chopped
• 2 garlic cloves, minced
• 1 teaspoon fresh thyme leaves
• 1 teaspoon paprika
• 1/2 teaspoon ground allspice
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon cayenne pepper (adjust to taste)
• 1 can (14 oz) diced tomatoes
• 1 cup fish or vegetable broth
• 1/2 cup coconut milk
• 1 tablespoon fresh lime juice
• 1/4 cup fresh cilantro, chopped
• Salt and black pepper, to taste

INSTRUCTIONS                                                                                                                                                     

1) In a large pot, heat the vegetable oil over medium heat.

2) Add the chopped onion, bell peppers, and minced garlic. Sauté until the vegetables are softened.

3) Stir in the thyme, paprika, ground allspice, ground turmeric, and cayenne pepper.

4) Add the diced tomatoes with their juices, fish or vegetable broth, and coconut milk. Bring to a simmer.

5) Gently place the fish chunks into the stew. Cover and let it simmer for about 10-15 minutes, or until the fish is cooked through and flakes easily.

6) Stir in the fresh lime juice and chopped cilantro. Season with salt and black pepper to taste.

7) Serve the Fish Stew hot, garnished with additional cilantro if desired.

NUTRITIONAL INFORMATION (per serving)                                                                                       

Calories: Approximately 300 kcal

Protein: Approximately 25g

Carbohydrates: Approximately 18g

Fat: Approximately 15g

Fiber: Approximately 4g

Sodium: Approximately 700mg

DURATION : 35 minutes                                                                                                                                                                                                                                                                                                                     

TRICK & TIP                                                                                                                                                           

Enhance the flavors of the Fish Stew by serving it with a side of traditional rice and peas, or simply enjoy it with a slice of fresh bread for dipping into the rich and aromatic broth. This stew is perfect for sharing with friends and family, bringing a taste of the Caribbean to your table.

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