Ghanaian VILLAGE Fresh FISH Tomato Stew With Banku

fresh fish

🥗Healthier: grilled tofu

💰Cheaper: canned fish

Canned fish is more affordable and has a longer shelf life.

vegetable oil

🥗Healthier: olive oil

💰Cheaper: sunflower oil

Sunflower oil is often cheaper and has a neutral flavor.

fermented corn dough

🥗Healthier: sourdough starter

💰Cheaper: plain cornmeal

Plain cornmeal is more accessible and can be used to create a similar texture.

bay leaves

💰Cheaper: dried thyme

Dried thyme can provide a similar aromatic flavor.

Slice fresh amberjack fish into preferred sizes and rinse in a bowl.

Wash habanero pepper, garlic, ginger, and onions, then blend them smoothly with natural spices and water.

Pour the blended mixture over the fresh fish, add salt and seasoning cubes, toss well, and cover to marinate.

Light up the charcoal fire.

Blend tomatoes with chili pepper and set aside.

In hot palm oil, add sliced onions, then the blended tomato and chili mix, stir and cover to cook down.

Prepare banku by mixing cassava dough with water, set into a pot, then combine with corn dough to form a smooth mixture.

Add blended spices and a little seasoning cube to the stew, stir well, then add the marinated fish and toss gently.

Sprinkle in some onions and extra habanero for flavor, cover to cook until done.

Add salt to the banku mixture and stir over the fire until it forms into a smooth, soft banku.

Plate the amberjack fish stew with the banku.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary