Banku with Tilapia

Name: Banku with Tilapia
Cook time: 85 min
Total time: 85 min
Yield: 4 servings
Cuisine: West African
Ingredients: 600g Fermented Corn Dough; 300g Fermented Cassava Dough; 700ml Water, adjust as needed for a thick batter; 1 tsp Salt; 4 Tilapias, scaled and gutted; 400–500 g each; 1 large Onion; 5 cloves of Garlic; 40g Ginger, fresh; 2 Scotch Bonnet Peppers, adjust to heat; 2 tbsp Lemon Juice, fresh; 2 tbsp Vegetable Oil; 1 1/2 tsp Salt; 1 tsp Ground Black Pepper; 4 medium Tomatoes; 1 large Onion; 4 Scotch Bonnet Peppers, to taste; 20g Ginger, fresh; 1 tsp Salt; 1 tbsp Water, just to loosen, if needed; 1 Onion, thinly sliced; 2 Tomatoes, sliced or wedged; Some Lemon, or lime, wedges

Banku with Tilapia is a comforting Ghanaian dish of smooth, slightly tangy corn-cassava dough served alongside a spicy, zesty tilapia and tomato pepper sauce. The banku is silky and neutral, perfect for scooping up the bright, garlicky sauce and crispy, lemon-kissed fish. It’s great for a family meal or a casual dinner with bold West African flavors.

Banku with Tilapia is a comforting Ghanaian dish of smooth, slightly tangy corn-cassava dough served alongside a spicy, zesty tila... Show more

Traditional West African Recipe

Health Grade

A- · Excellent

Time

1 hr20 min

Price

1,75 €

Calories

585 kcal

low calorie

gluten free

low fat

low sugar

Method

Wash everything

Rinse the tilapia under cold water. If the fish is not already scaled and gutted, scrape off the scales with the back of a knife, slit the belly, remove the innards and gills, then rinse the cavity very well; pat the fish completely dry with paper towels. Wash the onions, garlic, ginger, Scotch bonnet peppers, and tomatoes, then leave them on a clean towel to dry a bit so they are easier to chop and blend.

Cut the produce

Peel the onions, garlic, and ginger. Roughly chop 1 onion for the fish marinade, 1 onion for the pepper sauce, and thinly slice the remaining onion for serving. Roughly chop enough ginger to give you 40 g for the fish and 20 g for the sauce, trim the stems from the Scotch bonnets, roughly chop 4 tomatoes for the sauce, and slice or wedge the remaining 2 tomatoes for garnish.

Blend the marinade

In a jug blender, combine the chopped onion for the fish, the garlic, 40 g of ginger, 2 Scotch bonnets, fresh lemon juice, vegetable oil, the fish portion of salt, and ground black pepper. Blend until you have a smooth, spoonable paste, scraping down the sides once or twice so there are no large pieces left.

Marinate the fish

Cut 2 or 3 shallow diagonal slashes on each side of the tilapia. Rub the marinade all over each fish, making sure to get it into the cuts and inside the cavity, then set the fish on a tray and let it marinate for at least 30 minutes.

Blend the pepper sauce

Put the chopped tomatoes, the onion for the sauce, 20 g of ginger, 4 Scotch bonnets, the sauce portion of the salt, and a splash of water into the blender. Pulse to a slightly coarse sauce rather than a perfectly smooth purée; add only enough water to help the blades move. Taste carefully and set the sauce aside so the flavors can mingle while you finish the rest of the meal.

Heat the broiler

Arrange a rack in the upper third of the oven and line a tray with foil for easier cleanup. Heat the oven to 230° C so the fish cooks quickly and gets some charred edges.

Broil the tilapia

Lay the fish in a single layer on the prepared tray and broil for 10 minutes. Turn them carefully, spoon over any marinade left on the tray, and broil for 8 to 10 minutes more, until the skin is blistered in spots and the thickest part flakes easily with a fork. If you want a little more color, leave the fish under the heat for another 1 to 2 minutes, watching closely.

Mix the banku batter

In a sturdy pot, break up the fermented corn dough and fermented cassava dough. Add most of the water and the banku portion of the salt, then whisk and squeeze out any lumps until you have a smooth, thick batter that pours slowly; add the remaining water a little at a time only if needed.

Cook the banku

Set the pot over medium heat and cook the batter, stirring constantly with a sturdy wooden spoon or firm whisk. As it thickens, switch to beating and folding the mixture against the side of the pot for 12 to 15 minutes, until it looks glossy, stretchy, and smooth and no raw taste remains; if it gets too tight to move, sprinkle in a little extra water and keep working it. Wet a small bowl or ladle with water and use it to shape the hot banku into neat mounds.

Plate and serve

Serve each mound of banku with a whole broiled tilapia and a generous spoonful of fresh pepper sauce on the side. Finish with the sliced onion, the sliced tomatoes, and lemon wedges for squeezing over the fish right at the table.