Bahamian Striped Bass

Bahamian Striped Bass Recipe - Authentic Island Flavor From The Bahamas

Region / culture: Bahamas, The Bahamas | Preparation time: 1 hour | Cooking time: 8 minutes | Servings: 4

Introduction

The Bahamian Striped Bass recipe is a delightful and flavorful dish that brings the essence of the Bahamas to your dining table. This recipe combines the rich, meaty texture of striped bass with the vibrant flavors of lime, ginger, and scotch bonnet pepper, creating a dish that is both refreshing and satisfying. Perfect for a summer barbecue or a cozy winter dinner, this recipe is versatile and can be enjoyed all year round.

History

The Bahamian Striped Bass recipe is inspired by the culinary traditions of the Bahamas, where seafood plays a central role in the diet. The use of citrus, such as lime, and hot peppers, like the scotch bonnet, reflects the Caribbean influence on Bahamian cuisine. This recipe is a modern interpretation of traditional Bahamian flavors, adapted for the striped bass, a popular and widely available fish.

Ingredients

4 x 6 to 8 oz (227 g) striped bass fillets
2 tbsp olive oil
1.5 tbsp lime juice
1 tbsp minced ginger
2 cloves minced garlic
1 sliced thin scotch bonnet pepper, seeded
salt and pepper to taste
cut lime wedges
hot sauce

How to prepare

In a bowl, combine olive oil, garlic, lime juice, ginger, and scotch bonnet pepper.
Place the striped bass in a resealable bag and pour the mixture over the top.
Turn the fish to coat it evenly and refrigerate for 1 hour.
Preheat the grill.
Remove the fish from the marinade.
Season the fish with salt and pepper, then place it over a medium-hot fire for about 3 to 4 minutes per side, or until it is cooked through.
Serve the fish with lime wedges and hot sauce.

Variations

For a less spicy version, omit the scotch bonnet pepper or replace it with a milder pepper. You can also substitute the striped bass with other firm-fleshed fish like mahi-mahi or snapper. Adding a splash of coconut milk to the marinade can introduce a creamy, tropical twist to the dish.

Cooking Tips & Tricks

To ensure the best results, use fresh, high-quality striped bass fillets. Marinating the fish for at least an hour allows the flavors to penetrate deeply, but don't marinate for too long, as the acidity of the lime juice can start to "cook" the fish. When grilling, make sure the grill is properly preheated and the grates are oiled to prevent sticking. Lastly, be cautious when handling the scotch bonnet pepper, as it is very spicy. Wearing gloves can help protect your skin from irritation.

Serving Suggestions

Serve the Bahamian Striped Bass with a side of grilled vegetables, such as asparagus or zucchini, and a light salad for a complete meal. For a more traditional Bahamian experience, pair it with a serving of peas and rice.

Cooking Techniques

Grilling is the recommended cooking technique for this recipe, as it adds a smoky flavor that complements the marinade. However, the fish can also be broiled or pan-seared if grilling is not an option. Ensure the fish is cooked to an internal temperature of 145°F (63°C) for safety.

Ingredient Substitutions

If olive oil is not available, avocado oil can be used as a substitute due to its similar profile of healthy fats and high smoke point. In place of lime juice, lemon juice can be used, offering a slightly different but equally refreshing acidity.

Make Ahead Tips

The fish can be marinated up to 4 hours ahead of time and stored in the refrigerator until ready to grill. This not only enhances the flavor but also makes meal preparation more convenient.

Presentation Ideas

Serve the fish on a platter garnished with lime slices and a sprinkle of fresh chopped cilantro or parsley. A drizzle of extra virgin olive oil just before serving can add a touch of elegance and richness.

Pairing Recommendations

A crisp, citrusy white wine, such as Sauvignon Blanc or a light Pinot Grigio, pairs beautifully with the flavors of this dish. For a non-alcoholic option, a lime-infused sparkling water complements the dish's citrus notes.

Storage and Reheating Instructions

Leftover Bahamian Striped Bass can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in a covered skillet over low heat, adding a splash of water to prevent drying out.

Nutrition Information

Calories per serving

Each serving of Bahamian Striped Bass contains approximately 280-300 calories, making it a moderate-calorie dish that can fit into various dietary plans. The majority of the calories come from the protein and healthy fats in the fish.

Carbohydrates

This Bahamian Striped Bass recipe is low in carbohydrates, with the primary sources being the lime juice and garlic. Each serving contains approximately 3-4 grams of carbohydrates, making it an excellent choice for those following a low-carb or ketogenic diet.

Fats

The main source of fat in this recipe is the olive oil, which is rich in monounsaturated fats. These are considered healthy fats that can help to lower bad cholesterol levels. Each serving contains about 14 grams of fat, contributing to the dish's overall richness and mouthfeel.

Proteins

Striped bass is an excellent source of high-quality protein, with each serving providing roughly 35-40 grams. Protein is essential for building and repairing tissues, making this dish a great option for post-workout meals or for those looking to increase their protein intake.

Vitamins and minerals

This recipe is rich in vitamins and minerals, particularly vitamin B12, selenium, and phosphorus from the striped bass, and vitamin C from the lime juice. These nutrients support various bodily functions, including energy production, immune system health, and bone health.

Alergens

The primary allergen to be aware of in this recipe is fish. Individuals with a fish allergy should avoid this dish. Additionally, while not common allergens, garlic and hot peppers can cause sensitivities in some individuals.

Summary

Overall, the Bahamian Striped Bass is a nutritious and balanced dish, low in carbohydrates and rich in healthy fats, high-quality protein, and essential vitamins and minerals. It is suitable for those following low-carb, high-protein, or Mediterranean diets.

Summary

The Bahamian Striped Bass is a flavorful, nutritious, and versatile dish that brings a taste of the Caribbean to your kitchen. With its simple preparation and healthful ingredients, it's an excellent choice for any meal, offering a balance of protein, healthy fats, and essential nutrients. Whether you're a seasoned cook or a novice in the kitchen, this recipe is sure to impress.

How did I get this recipe?

The moment I found this recipe is etched in my memory forever. It was a warm summer day in the Bahamas, and I was strolling through the bustling marketplace in Nassau. The sights and sounds of the island filled the air as vendors called out to passersby, tempting them with colorful fruits, fresh seafood, and handmade crafts.

As I wandered through the maze of stalls, my eyes were drawn to a small, unassuming stand tucked away in a corner. The sign above it read "Mama Lila's Bahamian Kitchen," and the smell of spices and herbs wafted towards me, tantalizing my senses. Curious, I made my way over and found myself face to face with a charming elderly woman with a warm smile and twinkling eyes.

"Mama Lila, at your service," she said with a friendly nod. "What can I get for you today, my dear?"

I was immediately drawn to her infectious energy and the array of dishes spread out before me. The vibrant colors and exotic ingredients captivated me, and I knew I had stumbled upon something special.

"I'll have whatever you recommend," I said with a smile.

Mama Lila's eyes sparkled with delight as she began to assemble a dish unlike anything I had ever seen before. She expertly filleted a fresh striped bass, marinating it in a blend of local spices and herbs. The fish sizzled on the grill, sending up a mouthwatering aroma that made my stomach growl in anticipation.

As Mama Lila plated the dish and handed it to me, I took a bite and was instantly transported to paradise. The flavors exploded on my tongue, each bite a symphony of sweet, spicy, and savory notes that danced together in perfect harmony. I savored every morsel, not wanting the experience to end.

"Delicious, isn't it?" Mama Lila asked with a knowing smile.

I nodded enthusiastically, unable to find the words to express my gratitude. As I finished the meal, Mama Lila leaned in close and whispered, "If you want to learn how to make it yourself, come back tomorrow. I'll teach you everything you need to know."

And so began my journey into the world of Bahamian cuisine. Over the next few weeks, I spent countless hours in Mama Lila's kitchen, learning the secrets of her recipes and mastering the art of cooking with passion and love. She shared with me the stories behind each dish, the traditions that had been passed down through generations, and the importance of using fresh, local ingredients.

The recipe for Bahamian Striped Bass quickly became one of my favorites, a dish that never failed to transport me back to that warm summer day in Nassau. The key, Mama Lila taught me, was in the marinade - a blend of island spices, fresh herbs, and a splash of citrus that elevated the flavor of the fish to new heights.

As I perfected the recipe, I began to add my own twist, experimenting with different ingredients and techniques to make it my own. Mama Lila watched with pride as I put my own spin on her beloved dish, encouraging me to embrace creativity and innovation in the kitchen.

Years passed, and Mama Lila's Bahamian Kitchen became a second home to me. I shared her recipes with friends and family, passing on the traditions and flavors of the island to all who were willing to listen. Each dish told a story, a tale of love, history, and the vibrant culture of the Bahamas.

And so, whenever I make Bahamian Striped Bass, I think of Mama Lila and the memories we shared in that tiny kitchen in Nassau. Her spirit lives on in every bite, a reminder of the power of food to bring people together, create lasting connections, and celebrate the beauty of life. And for that, I am forever grateful.