Banku with Grilled Tilapia

Recipe

Banku with Grilled Tilapia

Savory Cornmeal Delight with Grilled Tilapia

Indulge in the flavors of Ghanaian cuisine with this authentic recipe for Banku with Grilled Tilapia. This traditional dish combines the soft and tangy Banku, made from fermented cornmeal, with succulent grilled tilapia, resulting in a delightful and satisfying meal.

Jan Dec

30 minutes

15 minutes

45 minutes

4 servings

Medium

Pescatarian, Gluten-free, Dairy-free, Nut-free, Low-fat

Fish, Corn

Vegan, Vegetarian, Paleo, Keto, High-protein

Ingredients

Nutrition

  • Calories (kcal / KJ): 350 kcal / 1465 KJ
  • Fat (total, saturated): 8g, 2g
  • Carbohydrates (total, sugars): 55g, 2g
  • Protein: 20g
  • Fiber: 6g
  • Salt: 1g

Preparation

  1. 1.
    In a large bowl, mix the cornmeal and cassava dough together.
  2. 2.
    Add water gradually to the mixture and knead until a smooth dough is formed.
  3. 3.
    Cover the dough and let it ferment for 2-3 days in a warm place.
  4. 4.
    After fermentation, bring a large pot of water to a boil.
  5. 5.
    Take a handful of the fermented dough and shape it into a ball. Flatten the ball slightly to form a disc-like shape.
  6. 6.
    Gently drop the Banku discs into the boiling water and cook for about 30 minutes or until they become firm and elastic.
  7. 7.
    While the Banku is cooking, prepare the marinade for the tilapia. In a bowl, mix together ginger paste, garlic paste, chili powder, and salt.
  8. 8.
    Rub the marinade all over the tilapia, making sure to coat it evenly.
  9. 9.
    Preheat the grill to medium-high heat and lightly oil the grates.
  10. 10.
    Grill the marinated tilapia for about 5-7 minutes on each side or until it is cooked through and has a slightly charred appearance.
  11. 11.
    Serve the Banku with the grilled tilapia, accompanied by fresh vegetables and spicy pepper sauce.

Treat your ingredients with care...

  • Cornmeal — Make sure to use finely ground cornmeal for a smoother texture in the Banku.
  • Tilapia — Choose fresh tilapia with clear eyes and a mild aroma for the best flavor.

Tips & Tricks

  • To enhance the flavor of the Banku, you can add a small amount of palm oil to the dough before fermentation.
  • If you don't have access to a grill, you can also pan-fry the tilapia in a lightly oiled skillet.
  • Adjust the amount of chili powder in the marinade according to your spice preference.

Serving advice

Serve the Banku with Grilled Tilapia hot, accompanied by a side of spicy pepper sauce and a variety of fresh vegetables. The dish is traditionally eaten with your hands, tearing off pieces of Banku and using them to scoop up the grilled tilapia and sauce.

Presentation advice

Arrange the grilled tilapia on a platter, garnished with fresh herbs and lemon wedges. Serve the Banku in a separate bowl or on individual plates, allowing guests to assemble their own bites.