Ingredients with Measurements:
- 2 cups of cornmeal
- 2 cups of cassava dough
- 3 cups of water
- 1 teaspoon of salt
- 1 pound of fresh fish
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 tablespoon of tomato paste
- 2 cloves of garlic, minced
- 1 teaspoon of ginger, minced
- 2 tablespoons of vegetable oil
- 1 teaspoon of red pepper flakes
- Salt and pepper to taste
Special equipment needed:
- Large pot
- Wooden spoon
- Skillet
Step-by-step instructions:
1. In a large pot, bring 3 cups of water to a boil. Add 1 teaspoon of salt.
2. In a bowl, mix 2 cups of cornmeal and 2 cups of cassava dough. Gradually add the mixture to the boiling water, stirring constantly with a wooden spoon.
3. Reduce the heat to low and continue stirring until the mixture becomes thick and smooth. This should take about 10-15 minutes.
4. Remove the pot from the heat and cover it with a lid. Let it sit for 5-10 minutes to allow the banku to firm up.
5. In a skillet, heat 2 tablespoons of vegetable oil over medium heat. Add the chopped onion, minced garlic, and minced ginger. Cook for 2-3 minutes until the onion is translucent.
6. Add the chopped tomatoes and cook for another 2-3 minutes until they are soft.
7. Add 1 tablespoon of tomato paste, 1 teaspoon of red pepper flakes, and salt and pepper to taste. Stir well.
8. Add the fresh fish to the skillet and cook for 5-7 minutes until it is fully cooked.
9. Serve the banku with the fish sauce on top.
- Time:
Preparation time: 10 minutes
- Cooking time: 30 minutes
Temperature:
- Banku: Low heat
- Fish sauce: Medium heat
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 400
- Fat: 10g
- Carbohydrates: 60g
- Protein: 20g
Substitutions for ingredients:
- Cornmeal can be substituted with maize flour or polenta.
- Cassava dough can be substituted with yucca flour or tapioca starch.
- Fresh fish can be substituted with canned fish or shrimp.
Variations:
- Add chopped vegetables such as bell peppers or carrots to the fish sauce.
- Use different types of fish such as tilapia or catfish.
- Add coconut milk to the fish sauce for a creamier texture.
Tips and tricks:
- Stir the banku constantly to prevent lumps from forming.
- Use a non-stick skillet to prevent the fish from sticking to the bottom.
- Adjust the amount of red pepper flakes to your desired level of spiciness.
Storage instructions:
- Store leftover banku and fish sauce separately in airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the banku in the microwave or on the stovetop with a little bit of water to prevent it from drying out.
- Reheat the fish sauce in a skillet over low heat, stirring occasionally.
Presentation ideas:
- Serve the banku and fish sauce in separate bowls and let your guests assemble their own plates.
- Garnish with chopped cilantro or parsley.
Pairings:
- Serve with a side of steamed vegetables such as broccoli or green beans.
- Pair with a cold beer or a glass of white wine.
Suggested side dishes:
- Steamed vegetables
- Fried plantains
- Coleslaw
Troubleshooting advice:
- If the banku is too thick, add a little bit of water and stir until it reaches the desired consistency.
- If the fish sauce is too thin, add a little bit of cornstarch mixed with water to thicken it.
Food safety advice:
- Make sure the fish is fully cooked before serving to prevent foodborne illness.
- Wash your hands and all utensils thoroughly before and after handling raw fish.
Food history:
- Banku is a traditional Ghanaian dish made from cornmeal and cassava dough.
- Fish sauce is a common accompaniment to banku in West African cuisine.
Flavor profiles:
- Banku has a neutral flavor and a slightly sour taste.
- Fish sauce is savory and slightly spicy.
Serving suggestions:
- Serve hot and enjoy with your hands.
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Region: Ghanaian