Mbongo Tchobi from scratch. Black sauce. Cameroonian delicacies. Traditional food

fish

🥗Healthier: chicken

💰Cheaper: tofu

Tofu is a plant-based protein that is more affordable.

palm oil

🥗Healthier: coconut oil

💰Cheaper: vegetable oil

Coconut oil provides a similar flavor with lower cost.

bitter leaves

🥗Healthier: spinach

💰Cheaper: kale

Spinach is easier to find and less bitter.

seasoning cubes

🥗Healthier: homemade spice mix

💰Cheaper: salt

Homemade mixes can be healthier and more flavorful.

Clean and prepare the fish, then marinate with lime juice and salt.

Heat vegetable oil in a pot over medium heat until shimmering.

Add chopped onions, garlic, and ginger; sauté until fragrant, about 3-4 minutes.

Stir in chopped tomatoes and green bell pepper; cook until softened, about 5 minutes.

Add the marinated fish to the pot; cook for 5-7 minutes until it begins to cook through.

Sprinkle in the coriander and chopped bitter leaves; mix well.

Pour in enough water to cover the fish; bring to a simmer.

Add seasoning cubes and adjust salt to taste; simmer for 15-20 minutes.

Stir in palm oil and let it cook for another 5 minutes.

Remove from heat and let it rest for a few minutes before serving.

Cooking Techniques

Spice Level:

Allergens