Bahama Shrimp Stir-Fry: A Taste of the Tropics

Introduction

The Bahama Shrimp Stir-Fry is a vibrant, flavorful dish that brings the essence of the Bahamas right to your kitchen. Combining succulent shrimp with a colorful array of bell peppers, sweet pineapple chunks, and aromatic garlic, this dish is as visually appealing as it is delicious. Garnished with fresh cilantro and served over a bed of fluffy white rice, it’s perfect for a tropical-themed dinner or a quick, healthy weeknight meal.

Ingredients

• 1 pound large shrimp, peeled and deveined
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 small onion, chopped
• 1 cup pineapple chunks (fresh or canned)
• 1/4 cup pineapple juice (from can if using canned pineapple)
• 1/4 cup lime juice
• 2 tablespoons soy sauce
• 2 tablespoons honey
• 1 teaspoon ground allspice
• 1/2 teaspoon crushed red pepper flakes (optional, for a bit of heat)
• Salt and pepper to taste
• Fresh cilantro, chopped (for garnish)
• Cooked white rice (for serving)

Instructions

1. Marinate the Shrimp:

• In a large bowl, combine the shrimp, lime juice, soy sauce, honey, ground allspice, and crushed red pepper flakes (if using). Mix well to coat the shrimp evenly.
• Cover and refrigerate for at least 30 minutes to allow the flavors to meld.

2. Prepare the Vegetables:

• While the shrimp is marinating, chop the bell peppers and onion, and prepare the pineapple chunks.

3. Cook the Shrimp:

• Heat the olive oil in a large skillet over medium-high heat.
• Add the marinated shrimp to the skillet and cook for 2-3 minutes on each side, until they turn pink and are cooked through.
• Remove the shrimp from the skillet and set aside.

4. Sauté the Vegetables:

• In the same skillet, add the minced garlic and sauté for about 1 minute, until fragrant.
• Add the chopped bell peppers and onion to the skillet. Cook for 5-7 minutes, until the vegetables are tender but still crisp.

5. Combine and Finish:

• Add the pineapple chunks and pineapple juice to the skillet. Stir to combine.
• Return the cooked shrimp to the skillet and mix everything together. Cook for an additional 2-3 minutes, allowing the flavors to meld.

6. Season and Serve:

• Taste and adjust seasoning with salt and pepper, if needed.
• Garnish with fresh chopped cilantro.

7. Serve:

• Serve the Bahama Shrimp over a bed of cooked white rice.

Nutritional Information

Per Serving (Assuming 4 servings)

• Calories: 320
• Total Fat: 12g
  • Saturated Fat: 2g
  • Trans Fat: 0g
• Cholesterol: 190mg
• Sodium: 750mg
• Total Carbohydrate: 31g
  • Dietary Fiber: 3g
  • Sugars: 15g
• Protein: 23g

Macronutrients

• Protein: Shrimp is an excellent source of lean protein, essential for muscle repair and growth.
• Carbohydrates: The dish provides healthy carbohydrates from the vegetables and pineapple, which are important for energy.
• Fats: Olive oil adds healthy monounsaturated fats, beneficial for heart health.

Micronutrients

• Vitamin C: High in bell peppers and pineapple, which supports the immune system and skin health.
• Vitamin A: Found in bell peppers, crucial for vision and immune function.
• Iron: Provided by shrimp, essential for blood production.
• Calcium: Also in shrimp, important for bone health.
• Potassium: Present in bell peppers and pineapple, helps regulate fluid balance and muscle contractions.

Health Benefits

The Bahama Shrimp Stir-Fry is not just delicious but also packed with nutrients that offer numerous health benefits:

• Immune Boosting: Rich in Vitamin C, this dish helps boost the immune system and fight off infections.
• Heart Health: Olive oil provides healthy fats that can reduce bad cholesterol levels and improve heart health.
• Muscle Building: High protein content from shrimp supports muscle growth and repair.
• Digestive Health: The dietary fiber from vegetables aids in digestion and promotes a healthy gut.

The Bahama Shrimp Stir-Fry is a delightful and nutritious meal that captures the vibrant flavors of the Bahamas. It’s easy to prepare, making it an excellent choice for both novice cooks and seasoned chefs. Whether you’re hosting a tropical-themed dinner or looking for a quick, healthy meal option, this dish is sure to impress. Enjoy the tropical flavors and the health benefits that come with every bite!