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Main course · West African

Grilled Tilapia with Pepper Sauce and Banku-Style Cornmeal

35 min Serves 4 ~525 kcal/serving ~£9.00 (£2.25/serving) Dairy-freeGluten-freePescatarian

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Ingredients

  • 600 g tilapia fillets
  • 300 g fine polenta (cornmeal)
  • 2 limes
  • 20 g fresh root ginger
  • 3 garlic cloves
  • 2 scotch bonnet chilli
  • 3 ripe tomatoes
  • 1 red onion
  • 2 tbsp vegetable oil

Nutrition (per serving)

Calories
525 kcal
Protein
37.9 g
Carbohydrate
63.3 g
of which sugars
5.6 g
Fat
11 g
of which saturates
1.8 g
Fibre
5.6 g
Salt
0.23 g

Estimated from typical values for each ingredient — a guide, not a substitute for the label on what you actually buy.

Method

  1. 1

    Grate the ginger and garlic and mix with 1 finely chopped scotch bonnet, the vegetable oil and 1 tsp salt. Rub over the tilapia and leave for 10 minutes.

  2. 2

    For the pepper sauce, blend or pound the tomatoes with half the red onion, the second scotch bonnet and a pinch of salt to a rough, fresh sauce.

  3. 3

    Banku is a fermented corn and cassava dough; this quick version gets close with polenta and lime. Bring 1.2 litres water to the boil with a pinch of salt, whisk in the polenta, then switch to a wooden spoon and beat vigorously over a low heat for 8-10 minutes until very thick and smooth. Stir in the juice of 1 lime and shape into 4 mounds with a wet bowl.

  4. 4

    Heat the grill to high. Grill the tilapia on oiled foil for 4-5 minutes each side until opaque and it flakes easily.

  5. 5

    Serve the fish with the banku, the pepper sauce, the remaining red onion thinly sliced and wedges of the second lime.

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