Banga soup with well-cooked tilapia

Ingredients

For 4 portions. Tick items as you go — nothing is changed for anyone else.

• 400 g palm fruit concentrate (banga)
• 700 g tilapia, cleaned and cut into portions
• 2 tsp banga spice mix (beletientien, ataiko, irugeje)
• 2 tbsp dried bitter leaf, washed well
• 1 medium onion, peeled and chopped
• 1 fresh pepper, washed and chopped, to taste
• 1 tbsp ground crayfish, optional
• 800 ml water
• salt, a little, to taste

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Method

1. 1Step 1. Simmer the palm fruit concentrate with the water for 15 minutes, stirring occasionally.
2. 2Step 2. Add the onion, pepper, banga spices and crayfish if using, and cook for 8 minutes.
3. 3Step 3. Add the tilapia and simmer gently for 12–15 minutes, until the flesh is opaque, firm and flakes apart with no translucent centre.
4. 4Step 4. Stir in the washed bitter leaf and simmer for 5 minutes.
5. 5Step 5. Season lightly and serve with a small portion of starch, eba or boiled yam and washed vegetables.

Allergens for your selection

• Contains: Fish
• Contains: Crustaceans

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.