Whole30 Bahamian Conch Chowder
Dive into the vibrant flavors of the Caribbean with this Whole30 Bahamian Conch Chowder—a wholesome and hearty seafood soup that's as nutritious as it is delicious. Tenderized conch meat is marinated in bright lemon juice, then simmered to perfection with a medley of fresh vegetables, sweet potatoes, and a blend of warm spices like allspice, thyme, and cayenne pepper. This paleo-friendly recipe embraces the essence of island cuisine while staying true to Whole30 guidelines, making it a guilt-free indulgence. Packed with nutrient-rich ingredients and made with a tomato-based fish stock, this chowder is a satisfying, flavor-packed meal perfect for warming up on any occasion. Garnish with fresh parsley and green onions for a finishing burst of color and freshness—this is one soup your taste buds will never forget!
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Recipe Information
Ingredients
- 2 pounds conch meat
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 medium celery stalks, diced
- 2 medium carrots, diced
- 3 cloves garlic, minced
- 1 large bell pepper, diced
- 2 cups tomatoes, diced
- 2 tablespoons tomato paste
- 4 cups fish stock
- 1 large sweet potato, peeled and diced
- 1 teaspoon thyme, dried
- 1 teaspoon allspice
- 0.5 teaspoon cayenne pepper
- 1 leaf bay leaf
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley, chopped
- 2 stalks green onions, sliced
Instructions
Clean and tenderize the conch meat by pounding it with a meat mallet. Cut into small bite-sized pieces and marinate with lemon juice for 10 minutes, then set aside.
In a large pot, heat olive oil over medium heat. Add diced onion, celery, and carrots. Sauté for about 5 minutes until vegetables start to soften.
Add minced garlic and diced bell pepper to the pot and cook for another 2 minutes until fragrant.
Stir in diced tomatoes and tomato paste, mixing thoroughly with the sautéed vegetables.
Pour in fish stock, then add diced sweet potato, thyme, allspice, cayenne pepper, and bay leaf. Stir well.
Bring the mixture to a boil, then reduce heat to low and cover the pot. Simmer for about 15 minutes or until sweet potatoes are almost tender.
Add marinated conch pieces, salt, and black pepper to the pot. Stir gently to combine.
Continue to simmer for another 10 minutes, allowing the conch to cook thoroughly and the flavors to meld.
Remove the bay leaf and adjust seasoning with additional salt and pepper if necessary.
Garnish each bowl with freshly chopped parsley and sliced green onions before serving.
Nutrition Facts
Calories |
352 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 1.5 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 116 mg | 39% | |
| Sodium | 1073 mg | 47% | |
| Total Carbohydrate | 21.5 g | 8% | |
| Dietary Fiber | 3.5 g | 13% | |
| Total Sugars | 6.5 g | ||
| Protein | 50.1 g | 100% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 94 mg | 7% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 992 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
