Ingredients with Measurements:
- 2 cups of cornmeal
- 1 cup of cassava dough
- 3 cups of water
- Salt to taste
- 2 tilapia fish
- 1 tablespoon of vegetable oil
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 teaspoon of ginger, grated
- 1 teaspoon of garlic, minced
- 1 teaspoon of red pepper flakes
- 1 tablespoon of tomato paste
- 1 cup of water
- Salt to taste
Special equipment needed:
- Large pot
- Wooden spoon
- Grater
- Frying pan
- Spatula
Step-by-step instructions:
1. In a large pot, bring 3 cups of water to a boil.
2. In a bowl, mix the cornmeal, cassava dough, and salt.
3. Gradually add the dry mixture to the boiling water while stirring with a wooden spoon.
4. Keep stirring until the mixture thickens and pulls away from the sides of the pot.
5. Cover the pot and let it cook on low heat for 20 minutes, stirring occasionally.
6. In a frying pan, heat the vegetable oil over medium heat.
7. Add the chopped onion and sauté until translucent.
8. Add the chopped tomatoes, grated ginger, minced garlic, and red pepper flakes. Cook for 5 minutes.
9. Add the tomato paste and water. Stir well and let it simmer for 10 minutes.
10. Add salt to taste.
11. In another frying pan, heat some oil over medium heat.
12. Season the tilapia fish with salt and pepper.
13. Fry the fish for 3-4 minutes on each side until golden brown.
14. Serve the banku with the tilapia fish and tomato sauce.
Time:
Preparation time: 15 minutes
Cooking time: 40 minutes
Temperature:
Banku: Low heat
Tilapia: Medium heat
Serving size:
4 servings
Nutritional information:
Calories: 450
Fat: 10g
Carbohydrates: 70g
Protein: 25g
Substitutions for ingredients:
- Cassava dough can be substituted with yam or plantain dough.
- Tilapia fish can be substituted with any other white fish.
Variations:
- The tomato sauce can be made with different spices and herbs.
- The fish can be grilled instead of fried.
Tips and tricks:
- Stir the banku frequently to prevent lumps from forming.
- Use a non-stick frying pan to prevent the fish from sticking.
- Serve with a side of sliced avocado and lime wedges.
Storage instructions:
- Store the banku and tilapia 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 water to moisten it.
- Reheat the tilapia in the oven or on the stovetop.
Presentation ideas:
- Serve the banku and tilapia on a large platter with the tomato sauce on the side.
- Garnish with chopped cilantro or parsley.
Pairings:
- Serve with a cold beer or a glass of white wine.
Suggested side dishes:
- Fried plantains
- Steamed vegetables
- Jollof rice
Troubleshooting advice:
- If the banku is too thick, add more water.
- If the banku is too thin, add more cornmeal.
Food safety advice:
- Make sure the fish is cooked through before serving.
- Wash your hands and utensils thoroughly before and after handling raw fish.
Food history:
- Banku is a traditional Ghanaian dish made from fermented corn and cassava dough.
- Tilapia is a popular fish in West Africa and is often served with banku.
Flavor profiles:
- Banku has a slightly sour taste from the fermentation process.
- The tomato sauce is tangy and spicy.
- Tilapia has a mild, sweet flavor.
Serving suggestions:
- Serve the banku and tilapia family-style on a large platter.
- Eat with your hands and use the banku to scoop up the fish and sauce.
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Region: Ghanaian