How to Cook Banku and Tilapia: A Delicious and Healthy Ghanaian Dish

 

Hello, dear readers! Today, I'm going to share with you one of my favorite dishes from Ghana: Banku and Tilapia. This is a delicious and healthy meal that will make your mouth water and your stomach happy. Banku and Tilapia is a popular dish in Ghana that can be found in every region, from the coast to the inland. It consists of two main components: Banku, a hearty bread made from corn and cassava dough, and Tilapia, a river fish that is baked with spices and tomatoes. It is usually served with a hot pepper sauce that adds a kick of flavor and heat. If you love fish and bread, you will love Banku and Tilapia!

 

So, how do you make this amazing dish? It's not very hard, but it does require some time and patience. Here are the ingredients and steps you will need to follow:

 

Ingredients for Banku:

 

• 2 cups of corn dough
• 2 cups of cassava dough
• Water
• Salt

 

Ingredients for Tilapia:

•  4 medium-sized tilapias, cleaned and scaled
•  4 cloves of garlic, peeled and crushed
•  1 inch of ginger, peeled and grated
•  1 onion, peeled and chopped
•  2 teaspoons of salt
•  1 teaspoon of black pepper
•  1 teaspoon of paprika
•  1/4 cup of vegetable oil
•  4 tomatoes, chopped
•  

Ingredients for Pepper Sauce:

 

• 10 red chili peppers, stemmed and chopped
• 4 cloves of garlic, peeled and chopped
• 1 onion, peeled and chopped
• 2 tablespoons of vegetable oil
• Salt and pepper to taste
• 2 seasoning cubes (optional)

 

Steps for Banku:

 

1. In a large bowl, mix the corn dough with some water and strain out the lumps. You can use a colander or a sieve to make it easier.
2. In another bowl, do the same with the cassava dough.
3. Pour the corn and cassava mixture into a large pot and add some more water. The mixture should be smooth and slightly thick.
4. Add some salt to taste and stir well.
5. Place the pot over medium-high heat and bring to a boil, stirring occasionally.
6. When the mixture starts to bubble, reduce the heat to low and cover the pot with a lid.
7. Cook for about 20 minutes, stirring every few minutes to prevent burning or sticking.
8. The banku is ready when it is firm and elastic. You can test it by pinching a small piece with your fingers. It should not stick or crumble.
9. Turn off the heat and transfer the banku to a large bowl or tray. Use a wooden spatula or spoon to shape it into balls or mounds.

 

Steps for Tilapia:

 

1. Preheat your oven to 180°C (350°F) and line a baking tray with parchment paper or foil.
2. In a small bowl, mix the garlic, ginger, onion, salt, pepper, paprika and oil to make a paste.
3. Make some slits on both sides of each tilapia with a sharp knife.
4. Rub the paste all over the tilapias, making sure to get into the slits and the cavity.
5. Place the tilapias on the prepared baking tray and scatter the chopped tomatoes around them.
6. Bake for about 40 minutes, or until the fish is cooked through and flaky. You can baste them with the juices halfway through for more flavor.

 

Steps for Pepper Sauce:

 

1. In a blender or food processor, blend the chili peppers, garlic, onion and some water until smooth.
2. Heat the oil in a small saucepan over medium-high heat.
3. Pour the blended mixture into the saucepan and bring to a boil.
4. Let it cook for about 15 minutes, stirring occasionally, until it is thickened and reduced.
5. Add salt, pepper and seasoning cubes if using to taste.

With these three dishes ready, you can serve your banku and tilapia with the pepper sauce on the side. Enjoy this tasty Ghanaian dish with your family or friends, or even by yourself! You will love how filling and satisfying it is.

 

I hope you liked this recipe and learned something new about Ghanaian cuisine. If you have any questions or comments, feel free to leave them below. And don't forget to subscribe to my blog for more delicious recipes from around the world!