Buridda is a traditional fish stew from the Liguria region of Italy, particularly popular in the coastal areas around Genoa. This dish is a reflection of the region’s rich maritime culture, combining various types of fish and seafood in a flavorful tomato-based broth. Buridda typically includes ingredients like cod, squid, shrimp, mussels, and sometimes even cuttlefish or eel. The stew is simmered with garlic, onions, and herbs like bay leaves and thyme, creating a deeply savory dish that’s both comforting and nutritious. Buridda is often served with crusty bread to soak up the rich broth, making it a satisfying meal that showcases the bounty of the Mediterranean Sea.

How to Make Buridda

Ingredients:

• 2 tablespoons olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 can (14 oz/400g) diced tomatoes
• 1/2 cup white wine
• 4 cups (1 liter) fish or vegetable broth
• 1 lb (450g) mixed fish fillets (such as cod, hake, or monkfish), cut into chunks
• 1/2 lb (225g) squid, cleaned and cut into rings
• 1/2 lb (225g) shrimp, peeled and deveined
• 1/2 lb (225g) mussels or clams, cleaned
• Salt and pepper to taste
• Fresh parsley, chopped, for garnish
• Crusty bread for serving

Instructions:

1. Prepare the Base:

   • Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until soft and translucent, about 5-7 minutes. Add the minced garlic, bay leaf, and dried thyme, and cook for another minute until fragrant.

2. Add Tomatoes and Wine:

   • Stir in the diced tomatoes and cook for a few minutes until they begin to break down. Pour in the white wine and let it simmer for a few minutes to reduce slightly.

3. Simmer the Broth:

   • Add the fish or vegetable broth to the pot and bring to a gentle simmer. Let the broth cook for about 10 minutes to allow the flavors to meld together.

4. Cook the Seafood:

   • Add the chunks of fish to the pot and simmer for about 5 minutes. Then, add the squid rings and shrimp, cooking for another 3-4 minutes until the seafood is just cooked through. Finally, add the mussels or clams, cover the pot, and cook until the shells open, about 3-5 minutes.

5. Season and Serve:

   • Season the stew with salt and pepper to taste. Discard any mussels or clams that do not open. Ladle the Buridda into bowls, garnish with fresh parsley, and serve with crusty bread on the side.

Estimated Nutritional Content Per Serving (Based on 4 Servings):

Nutritional Information:

• Calories: ~350-400 kcal
• Protein: ~30g
• Carbohydrates: ~15g
• Fat: ~15g
• Fiber: ~3g

These values are estimates and can vary depending on the specific seafood and portion sizes used. Buridda is a protein-rich dish, thanks to the variety of seafood included, which also provides essential nutrients like omega-3 fatty acids. The fat content mainly comes from the olive oil and seafood, while the carbohydrates and fiber are primarily from the tomatoes and any accompanying bread. This hearty stew is a nutritious option, offering a balanced meal that’s full of flavor and evocative of Italy’s Ligurian coast.