The Healthier version of Bahamian Conch Stew Recipe

When it comes to traveling, my clients often ask me what do I eat locally or what they should eat when they travel. That’s why I decided to start with national dishes blogging providing healthier versions of traditional plates (as much as possible), nutritional values, and also recipes so that you will have all in one place. 

Today, I am in a beautiful Caribbean country, which is the Bahamas. The most popular dish here is undoubtedly Conch (pronounced »KONK«). This is the national food of the Bahamas. It is similar to calamari with a typical chewy texture. You can eat this dish steamed or deep-fried. For my recipe, I obviously chose the steamed version, since we all know that deep-fried foods are loaded with trans fats, which are formed, in the case of deep-fried foods, when oils are heated at very high temperatures. In this case, hydrogenation occurs. There is a lot more to say about deep-fried food, but I will stop here for now and focus on our delicious Conch Stew.

PROS: Conch is a very low-fat source of protein. It is high in vitamins E, B12, magnesium, selenium, folate

CONS: it is high in cholesterol, so I would recommend to those who suffer from high cholesterol to keep an eye when eating this dish. As I always say to my clients, when you have a certain health issue, allow yourself some exceptions, but treat them as such! At the end of the day, Traditional Chinese medicine is clear on that, when you sit at the table, your dish has to be a real pleasure, not a deprivation. So, if you are on holidays in this marvelous country and you suffer from high cholesterol, try this dish just once 😉

Let’s move to our recipe, which you can try at home and feel a little bit of the Caribbean vibes. It’s gonna be a nice surprise for your partner 😉

Bahamian Conch Stew 

Bahamian Conch Stew


  • – ½ large onion, diced
  • – 1 ½ tomato, diced
  • – 4 potatoes, chopped
  • – 2 limes
  • – 1 ½ tsp thyme
  • – 2 large conchs, cleaned
  • – ½ cup of vegetable oil
  • – ¼ cup oatmeal flour
  • – 1 ½ tbsp tomato sauce
  • – 1 ½ tbsp tomato hummus (the original recipe comes with ketchup, but this is the healthier version of the recipe)
  • – some red pepper flakes to taste
  • – 2 tsp pepper
  • – 3 tbsp salt
  • – 7 cups of water





  • Bruise to conch (with little cuts to tenderize it)
  • Place the conch in a pot of boiling water. The water should cover the conch. Boil for 30 minutes
  • In a larger pot, add the oil and allow to heat up a little bit
  • Add the flour and let it simmer for 5 minutes
  • Add tomatoes, onions, thyme, pepper flakes, salt, and pepper. Stir well and let simmer for 2 minutes
  • Add the potatoes, tomato sauce, and tomato hummus. Stir and let simmer for 15 minutes
  • In the meantime, take conch out of the boiling water and cut it into chunks.
  • Add the conch into your pot, add the water, conch and the juice of 1 lime.
  • Cover the pot and simmer until the potatoes are cooked.

Serve with a little squiz of lime!

Enjoy your dish!



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