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Fish, Africa and overseas

Banku and grilled tilapia

Banku and grilled tilapia is a Ghanaian dish for 4 people, ready in 50 minutes, medium difficulty, about €3.60 per person. The tilapia is marinated with garlic and ginger, grilled, then served with soft cornmeal dough and a spicy raw tomato sauce. Success comes down to the banku, which needs constant stirring until it turns smooth and stretchy.

Tonight we're heading to Accra with a well spiced grilled tilapia, soft banku and a raw tomato sauce with just the right kick.

Banku and grilled tilapia
Total time
50 min
Difficulty
Medium
Cost per person
€3.60
Calories per person
440 kcalcalculated by Kiloach, your weight coach
Season
Summer, Fall

Here the grilled fish turns crisp outside and stays tender inside, thanks to a garlic, ginger and chili marinade that flavors the flesh right down to the bone. The banku is the real surprise the first time you try it, a soft, slightly tangy dough that balances the heat of the raw tomato sauce. Together they make an honest, no fuss meal, meant to be eaten with your hands.

This is a dish to make when you have some time ahead of you, a Sunday or an evening when you want a change from routine. The banku needs your full attention at the stove, but nothing complicated, just patience and a steady arm. Save it for adults or anyone already used to spice, and keep cold water close at hand.

The ingredients

4 people

Fish counter

  • Whole tilapia or white fish fillets 4

Pantry

  • Cornmealoften in the pantry 300 g
  • Peanut oiloften in the pantry 2 tbsp
  • Saltoften in the pantry 1 pinch
  • Pepperoften in the pantry 1 pinch

Fruits and vegetables

  • Tomatoes 4
  • Onion 1
  • Fresh chili 1
  • Fresh ginger 20 g
  • Garlic 2 cloves

Allergens Fish

The step by step recipe

  1. Mix the fish with the garlic, grated ginger, a bit of chili, the oil and salt, then let it marinate. 20 min

    Score the flesh in a crisscross pattern so the marinade reaches all the way to the bone.

  2. Roughly blend the raw tomatoes with the onion and chili for the sauce, season with salt and keep it chilled.

    Keep it rustic, blending it too smooth makes it bland and watery.

  3. Whisk the cornmeal into 75 cl of cold water, heat while stirring constantly, then cook over low heat until you get a smooth dough. 15 min

    If lumps form, press them against the side of the pot with the back of a wooden spoon.

  4. Grill the fish under the oven broiler or in a grill pan, a few minutes on each side. 12 min

    Flip it only once, otherwise the skin sticks to the grill.

  5. Shape the banku into balls using a wet spoon and serve with the fish and the sauce.

    Wet the spoon before each ball, the dough won't stick at all.

Our tips to get it right

  • Pick a fine, uncooked cornmeal, it gives a smoother and stretchier banku than a coarse one.
  • Make the tomato sauce right before serving, it loses its crunch and bite if it sits too long in the fridge.
  • If a whole fish feels intimidating, white fish fillets work just as well and cook faster under the broiler.

The variations

  • Swap the tilapia for mackerel or sea bream, both take well to grilling and the marinade.
  • For a vegetarian version, replace the fish with eggplant or firm tofu, marinated and grilled the same way.
  • To save time, swap homemade banku for plain rice or couscous, the tomato sauce and fish stay the same.

What to serve it with

  • Cold lemon water
  • Homemade ginger juice
  • Lime wedges

Storage

Banku and fish keep for 2 days in the fridge in separate sealed containers. Banku doesn't freeze well, it turns grainy once thawed. Reheat the fish gently in the oven and the banku in the microwave or over steam with a splash of water.

Questions about this dish

Can you use regular cornmeal instead of banku flour?

Yes, a fine cornmeal works, though the result will be a bit less stretchy than real banku flour. Adjust the water if the dough seems too thick.

How do you know when the banku is done?

The dough is ready when it turns smooth, glossy and pulls completely away from the sides of the pot. If it's still sticky, keep stirring over low heat a few more minutes.

Can you make the tomato sauce ahead of time?

It's best mixed shortly before serving to keep its fresh, crunchy bite. It can still sit in the fridge for an hour without any issue.

Is the chili essential in the sauce?

No, you can use less or skip it for sensitive palates. The raw tomato sauce still tastes good without chili, just milder.

How long does it take to make banku with grilled tilapia?

Count 50 min in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in banku with grilled tilapia?

About 440 kcal per serving, for a recipe meant for 4 people. Calories are calculated by Kiloach, your weight coach, the app that partners with Mon Chou.

How much does banku with grilled tilapia cost?

About €3.60 per serving, or €14.40 for 4 people, based on average supermarket prices.

What allergens does this recipe contain?

This recipe contains fish. Always check the labels of the products you buy.

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