🇹🇿 Tanzanian / Swahili · Fish & Seafood
🍜 Tanzanian Fish Soup
Supu ya Samaki
Tanzanian Supu ya Samaki — fragrant fish soup simmered with vegetables, ginger, lemon grass, and coriander in a light tomato broth. The coastal Tanzanian healing soup — light, restorative, and deeply nourishing.
Fish soup is the coastal Tanzanian healing food — lighter than meat soup, quicker to make, and made with the freshest fish from that morning's catch. Lemon grass and ginger make it particularly restorative.
Ingredients
Equipment: Large pot
- 800g fish — bone-in pieces and fish heads
- 4 cups water
- 1 cup tomatoes — diced
- 1 onion — roughly chopped
- 3 garlic cloves
- 2 tbsp ginger — sliced
- 1 stalk lemon grass — bruised
- 1 carrot — sliced
- 1 tsp turmeric
- 2 tsp salt
- ¼ cup fresh coriander
- Lime wedges
Method
- Combine fish, water, onion, garlic, ginger, lemon grass, and turmeric.
- Bring to a boil. Skim foam.
- Add tomatoes and carrot. Simmer gently 25—30 minutes.
- Remove fish. Flake meat from bones. Discard bones and lemon grass.
- Return flaked fish. Season. Garnish with coriander. Serve with lime.
Chef Tips
- Fish heads and frames make the richest broth.
- Lowest simmer — hard boiling clouds broth.
- Lime at the table brightens every bowl.
Common Mistakes to Avoid
- Hard boiling.
- Discarding fish frames.
The Science
Fish bones contain collagen and omega-3 fatty acids that leach into the broth during simmering, contributing to nutritional value.
Nutrition (per serving)
Health Benefits
- Lean protein.
- Omega-3.
- Lemon grass is anti-inflammatory.
- Very low calorie.
Cultural Note
Fish soup is what fishermen eat for breakfast before heading out to sea — nourishing, warming, and made from fish that did not sell. Nothing is wasted.
Storage & Serving
Storage: Refrigerate 2 days.
Reheating: Gently.
Serve with: Chapati (TZA004), With Rice, As a standalone