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Fish, Africa and overseas

Mbongo tchobi with plantains

Mbongo tchobi is a Cameroonian dish of white fish simmered in a black sauce made from toasted spices, served with boiled plantains. For 4 people, it takes 65 minutes and a medium skill level, at about €4.00 per person. The key is toasting the spices until they darken slightly without burning, which gives the sauce its smoky flavor.

Tonight, Cameroon's black sauce, mbongo tchobi, made with toasted spices that coat the fish, served with boiled plantains.

Mbongo tchobi with plantains
Total time
1 h 05
Difficulty
Medium
Cost per person
€4.00
Calories per person
530 kcalcalculated by Kiloach, your weight coach
Season
Fall, Winter

Mbongo tchobi gets its name from its black sauce, made by dry toasting a mix of black pepper, cloves, coriander and nutmeg before blending them with onion, garlic, ginger and chile. This paste is cooked slowly in oil until it develops a smoky, earthy aroma, then gently coats pieces of white fish that stay soft and moist as they simmer.

This is a dish for an evening when you have a bit of time, not a rushed weeknight dinner. The chile and raw garlic give it real character, which makes it more of a meal for adults or teens who like bold flavors. The boiled plantains bring a mellow sweetness that balances the sauce nicely.

The ingredients

4 people

Fish counter

  • White fish fillets (hake, pollock) 700 g

Pantry

  • Mbongo spice mix (or a blend of black pepper, cloves, coriander, nutmeg)often in the pantry 3 tbsp
  • Peanut oiloften in the pantry 4 tbsp
  • Saltoften in the pantry 1 pinch

Fruits and vegetables

  • Onions 2
  • Garlic 4 cloves
  • Fresh ginger 30 g
  • Fresh chile pepper 1
  • Plantains 4

Allergens Fish

The step by step recipe

  1. Toast the spices in a dry skillet until browned, then crush them. 5 min

    Watch closely the whole time, burnt spices turn everything bitter.

  2. Blend the onions, garlic, ginger and chile with the toasted spices and a little water. 5 min

    A little water is enough, the sauce should be thick.

  3. Cook this paste in the oil, stirring, until it darkens and smells fragrant. 15 min

    It darkens gradually, keep a close eye on it.

  4. Pour in a little water, add the fish and let it cook gently. 15 min

    Turn the fillets carefully, they break apart easily.

  5. Boil the peeled plantains in salted water and serve them with the fish. 15 min

    Give them fifteen minutes, they should stay firm but tender.

Our tips to get it right

  • Blend the spice paste with just enough water to keep it thick, a watery sauce takes longer to darken and loses flavor.
  • Pick thick cuts of white fish, they hold together better during cooking and are less likely to break apart in the sauce.
  • Taste the sauce before adding the fish to check the salt, since toasted spices already bring a lot of flavor on their own.

The variations

  • Swap the hake for mackerel or sea bass, both traditionally used in this dish in Cameroon.
  • For a vegetarian version, replace the fish with eggplant or button mushrooms simmered in the same sauce.
  • To save time, use plantains that are already ripe and cut the fish simmering time down to ten minutes.

What to serve it with

  • Plain white rice
  • Cold lemon water
  • Extra fresh chile on the side

Storage

Mbongo tchobi keeps for 2 to 3 days in the fridge in a sealed container. You can freeze the sauce on its own, without the fish, for up to 2 months. Reheat gently in a saucepan, adding a splash of water if needed.

Questions about this dish

Can I use a different spice blend instead of mbongo spices?

Yes, the mix of black pepper, cloves, coriander and nutmeg in this recipe closely reproduces the traditional flavor. Always dry toast it before blending, that's what gives the sauce its characteristic black color.

Can I make the sauce ahead of time?

Yes, you can blend and even cook the spice paste ahead, right up until it darkens. Keep it in the fridge and add the fish just before serving so it stays tender.

What fish can I use if I don't have hake or pollock?

Choose a firm white fish like cod or sea bass, which hold up well during cooking. Avoid thin fillets, as they tend to break apart in the sauce.

How do I know if the plantains are ripe enough for this dish?

Plantains with yellow skin and a few black spots are ideal, they stay firm while cooking but turn sweet. Plantains that are too green will stay hard even after fifteen minutes of cooking.

How long does it take to make a Cameroonian mbongo tchobi with plantains?

Count 1 h 05 in total, prep and cooking included. The recipe is rated “medium”.

How many calories are in a Cameroonian mbongo tchobi with plantains?

About 530 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 a Cameroonian mbongo tchobi with plantains cost?

About €4.00 per serving, or €16.00 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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