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Soup · West African

Sauce Claire (Ivorian Tilapia and Aubergine Light Soup)

45 min Serves 4 ~468 kcal/serving ~£9.00 (£2.25/serving) Dairy-freeGluten-freePescatarian

Dietary and allergen labels, nutrition and cost are worked out automatically from each recipe’s ingredients and are a guide only. Check the labels on what you buy yourself — especially for allergies or coeliac disease. More about recipe labels.

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Ingredients

  • 600 g tilapia fillets
  • 1 aubergine
  • 100 g okra
  • 1 onion
  • 3 ripe tomatoes
  • 1 scotch bonnet chilli
  • 15 g fresh root ginger
  • 2 garlic cloves
  • 300 g long-grain rice

Nutrition (per serving)

Calories
468 kcal
Protein
38.1 g
Carbohydrate
67.5 g
of which sugars
6.5 g
Fat
3.7 g
of which saturates
1.2 g
Fibre
5.3 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

    Put the whole tomatoes, the aubergine cut into quarters, the onion, halved, the whole okra and the scotch bonnet in a large pan with 1.2 litres water and 1 tsp salt. Boil for 15 minutes until everything is soft.

  2. 2

    Lift out the vegetables (keep the scotch bonnet aside), blend them with the ginger and garlic, and pour back into the pan through a sieve for a smooth, light broth. Add the scotch bonnet back if you want more heat.

  3. 3

    Meanwhile, rinse the rice and simmer it in 600ml lightly salted water, covered, for 12-15 minutes until tender.

  4. 4

    Bring the soup back to a gentle simmer, add the tilapia in large pieces and poach for 6-8 minutes until opaque and it flakes easily. Season with salt.

  5. 5

    Serve the sauce claire in bowls with the rice (foutou, pounded plantain and cassava, is the Ivorian partner). Cool any leftover rice quickly.

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