Cooking Time
40 Mins
Category
dinner
Grilled Fish Pepper Soup with Efo (Leafy Greens)
Why it helps
Fish such as mackerel or croaker provides lean protein and, depending on the type used, some omega-3 fatty acids, which research suggests may help support a balanced inflammatory response. The leafy greens in this soup add iron, magnesium, and fibre, while the light pepper soup broth keeps the meal lower in refined carbohydrates. This combination fits well into a balanced dinner pattern that is warming, filling, and lower in processed ingredients.
Ingredients
4 fish fillets (mackerel, croaker, or tilapia)
1 tablespoon lemon juice
Salt, to taste
4 cups water or fish stock
1 small onion, sliced
2 fresh chili peppers (scotch bonnet or to taste), sliced
1 teaspoon ground ginger
1 teaspoon ground crayfish (optional)
1 seasoning cube or 1 teaspoon low-sodium bouillon powder
2 cups efo (spinach, ugu, or amaranth greens), chopped
1 medium tomato, chopped
Methods
Rub the fish fillets with lemon juice and a pinch of salt. Grill or pan-sear for 4 to 5 minutes per side until just cooked through, then set aside.
In a large pot, bring the water or fish stock to a boil.
Add the onion, chili peppers, ginger, ground crayfish, and seasoning cube. Simmer for 10 minutes to build flavour.
Add the chopped tomato and simmer for another 5 minutes.
Gently add the grilled fish to the pot and simmer for 5 minutes to absorb the broth flavour.
Stir in the chopped leafy greens and cook for 2 to 3 minutes until just wilted.
Adjust seasoning with salt if needed.
Ladle into bowls and serve hot.