Ingredients with Measurements:
- 2 cups of cornmeal
- 2 cups of cassava dough
- 4 cups of water
- 2 teaspoons of salt
- 4 tilapia fillets
- 2 tablespoons of vegetable oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 1 teaspoon of ginger, grated
- 2 tomatoes, chopped
- 2 tablespoons of tomato paste
- 2 cups of fish stock
- 1 teaspoon of smoked paprika
- 1 teaspoon of cumin
- 1 teaspoon of coriander
- 1 teaspoon of black pepper
- Salt to taste
- Fresh cilantro, chopped (optional)
Special equipment needed:
- Large pot
- Wooden spoon
- Skillet
- Kitchen knife
- Cutting board
Step-by-step instructions:
1. In a large pot, mix the cornmeal, cassava dough, water, and salt. Stir well until the mixture is smooth.
2. Place the pot over medium heat and cook the mixture, stirring constantly with a wooden spoon. Cook for about 15-20 minutes or until the mixture is thick and pulls away from the sides of the pot.
3. Remove the pot from the heat and let it cool for a few minutes. Wet your hands with cold water and form the mixture into small balls.
4. In a skillet, heat the vegetable oil over medium heat. Add the chopped onion, garlic, and ginger. Cook for about 2-3 minutes or until the onion is translucent.
5. Add the chopped tomatoes, tomato paste, fish stock, smoked paprika, cumin, coriander, black pepper, and salt to taste. Stir well and bring the mixture to a boil.
6. Reduce the heat to low and add the tilapia fillets to the skillet. Cover the skillet and let the fish cook for about 10-15 minutes or until it is cooked through.
7. Serve the banku balls with the tilapia stew on top. Garnish with fresh cilantro, if desired.
- Time:
Preparation time: 20 minutes
- Cooking time: 30 minutes
Temperature:
- Medium heat for the banku
- Medium heat for the stew
Serving size:
- 4 servings
Nutritional information:
- Calories: 450
- Fat: 12g
- Carbohydrates: 60g
- Protein: 28g
Substitutions for ingredients:
- Instead of tilapia, you can use any other white fish such as cod or haddock.
- Instead of fish stock, you can use chicken or vegetable stock.
- Instead of cassava dough, you can use yam or plantain flour.
Variations:
- You can add vegetables such as bell peppers, carrots, or spinach to the stew.
- You can use different spices such as turmeric, cinnamon, or nutmeg.
Tips and tricks:
- Wet your hands with cold water when forming the banku balls to prevent the mixture from sticking to your hands.
- Use a fork to break the fish fillets into smaller pieces before serving.
- Adjust the seasoning to your taste.
Storage instructions:
- Store the leftover banku and stew separately in airtight containers in the refrigerator for up to 3 days.
Reheating instructions:
- Reheat the banku in the microwave or steamer until heated through.
- Reheat the stew in a pot over medium heat until heated through.
Presentation ideas:
- Serve the banku and stew in separate bowls and let your guests assemble their own plates.
- Garnish with fresh cilantro or chopped scallions.
Garnishes:
- Fresh cilantro
- Chopped scallions
Pairings:
- Serve with a side of fried plantains or yams.
- Serve with a side of coleslaw or cucumber salad.
Suggested side dishes:
- Fried plantains
- Yam fries
- Coleslaw
- Cucumber salad
Troubleshooting advice:
- If the banku is too dry, add more water to the mixture.
- If the stew is too thick, add more stock or water to the mixture.
Food safety advice:
- Make sure the fish is cooked through before serving.
- Store the leftovers in the refrigerator and consume within 3 days.
Food history:
- Banku is a traditional Ghanaian dish made from cornmeal and cassava dough.
- Tilapia is a popular fish in West Africa and is often used in stews and soups.
Flavor profiles:
- The banku is slightly sour and has a chewy texture.
- The stew is savory and has a slightly smoky flavor from the smoked paprika.
Serving suggestions:
- Serve the banku and stew with your favorite hot sauce or chili flakes.
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Region: Ghanaian