Isla Bastimentos

A lush island known for its national marine park, red frog beaches and Afro-Caribbean village of Old Bank. Visitors come for snorkeling, surfing and jungle wildlife including the tiny red poison dart frog.

Things to do

• Red Frog Beach — Relax on this famous golden-sand beach and spot the tiny red poison dart frogs in the surrounding jungle.
• Snorkel at Cayo Coral — Explore vibrant coral reefs and warm shallow waters teeming with tropical fish near the marine park.
• Bastimentos National Marine Park — Trek through protected rainforest and mangroves that shelter sloths, birds and abundant wildlife.
• Wizard Beach — Hike the muddy jungle trail from Old Bank to reach this wild, dramatic surf beach.
• Surf at Silverbacks — Challenge one of Panama's most powerful reef breaks, best for experienced surfers.
• Explore Old Bank village — Wander the colorful stilted houses of this Afro-Caribbean community and hear the local Guari-Guari dialect.
• Bat Cave at Nivida — Kayak through mangroves and enter a limestone cave filled with bats and an underground pool.
• Zapatilla Cays — Boat to these pristine uninhabited islands with white sand and idyllic snorkeling spots.

Food to try

• Rondón — A slow-cooked Afro-Caribbean coconut milk stew with fish, yuca, plantain and vegetables.
• Rice and beans with coconut — Local staple of rice cooked in coconut milk, often served with fried fish or chicken.
• Fresh fried snapper — Whole locally caught fish fried and served with patacones and coleslaw at beachside spots.
• Patacones — Twice-fried green plantain slices served crispy as a side or snack.
• Johnny cakes — Dense Caribbean coconut bread rolls sold in Old Bank, perfect with coffee.
• Chicheme — A sweet cornmeal drink flavored with cinnamon and milk, a refreshing local treat.

Local customs & good to know

• Bring cash — There are no ATMs on the island, so stock up on dollars in Bocas Town before arriving.
• Respect the local pace — Old Bank runs on relaxed Caribbean time, so be patient and greet residents warmly.
• Don't touch the frogs — The red poison dart frogs are delicate and toxic, so admire them without handling.
• Travel by water taxi — There are no roads between villages, so boats are the main way to move around the island.

Nearby

• Red Frog Beach — 3 km
• Coral Cay — 4 km
• Isla Carenero — 9 km
• Dolphin Bay — 9 km