110ml/4fl oz vegetable oil
150g/5oz chickpea (gram) flour
1 small bunch spring onions, trimmed, sliced diagonally
2 tsp fresh thyme, leaves only
4 garlic cloves, peeled, finely grated
2 red peppers, roasted, peeled and cut into 0.5cm/½in thick slices
2 yellow peppers, roasted, peeled and cut into 0.5cm/½in thick slices
1 tsp finely grated fresh root ginger
8 plum tomatoes, peeled, seeds removed, roughly chopped
1 litre/1¾ pints fish stock
For the fish marinade, pound all the fish marinade ingredients except the tilapia in a pestle and mortar to a smooth paste.
Place the tilapia pieces onto a plate and, using your hands, rub the marinade over both sides of each piece. Chill the fish for at least 2 hours, but preferably overnight.
For the crushed bananas, score the skin of the bananas lengthways, then place them into a saucepan and just cover with cold water. Add the thyme, garlic and one tablespoon of the olive oil. Bring the mixture to the boil, then reduce the heat and simmer for 15-20 minutes, or until the bananas are soft.
Drain the bananas and set aside to cool slightly, then peel and place them into a bowl. Mash the bananas and season, to taste, with salt and freshly ground black pepper. Add the remaining olive oil, and mash until the bananas are smooth.
For the fish stew, remove the marinated fish from the fridge. Sprinkle the chickpea flour onto a plate, and dredge each fish piece in the flour.
Heat 50ml/2fl oz of the oil in a casserole pan until hot. Add the fish pieces and fry for 3-4 minutes on each side, or until golden-brown. Carefully remove the fish pieces with a slotted spoon and drain on kitchen paper.
Add the remaining vegetable oil to the same casserole pan, then add the spring onions, thyme, garlic, peppers and ginger and fry gently for 3-4 minutes, or until softened.
Add the tomatoes and cook for a further 2-3 minutes, then add the fish stock. Increase the heat and bring the vegetables to a simmer, then add the fried fish pieces and cook for 10-15 minutes, or until cooked through. (If the sauce doesn't thicken sufficiently, remove the cooked fish and set aside. Bring the sauce to the boil and boil until the volume of the liquid has reduced and the sauce has thickened slightly. Return the fish to the pan to warm through before serving.)
To serve, divide the crushed green bananas among four plates. Top each plate with four pieces of fish and drizzle the sauce over the top.
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Micky Flanagan and chefs Francesco Mazzei and David Everitt-Matthias are in the studio.
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