Quick Banku And Oven Grilled Tilapia
A simplified version of the Ghanaian classic featuring fermented corn and cassava dough served with spicy, seasoned grilled fish.
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Ingredients
- 500 grams Pre-mixed Banku dough (Corn and Cassava)
- 2 large Whole Tilapia, cleaned and scaled
- 2 tablespoons Ginger-Garlic paste
- 1 medium Onion, blended
- 1 teaspoon Scotch bonnet pepper, minced
- 3 tablespoons Vegetable oil
- 1 teaspoon Salt
- 1 teaspoon Bouillon powder
- 2 cups Water
- 1 tablespoon Lemon juice
Instructions
- 1
Preheat your oven to 200°C (400°F) and line a baking tray with foil.
- 2
Make deep diagonal incisions on both sides of the tilapia and pat dry with paper towels.
- 3
Mix the ginger-garlic paste, blended onion, scotch bonnet, oil, bouillon, and salt to create a marinade.
- 4
Rub the marinade thoroughly into the fish slits and cavity, then bake in the oven for 25-30 minutes, flipping halfway.
- 5
While the fish cooks, mix the banku dough with water in a pot until it forms a smooth, lump-free slurry.
- 6
Place the pot on medium heat and stir continuously with a wooden spatula (banku ta) as it thickens.
- 7
Once the dough becomes stiff and grayish, add a splash of water, cover, and steam for 5 minutes before a final vigorous knead.
- 8
Shape the banku into balls and serve hot alongside the grilled tilapia and fresh shito or pepper sauce.
Nutrition per Serving
650
Calories
45g
Protein
85g
Carbs
14g
Fat
6g
Fiber
2g
Sugar
850mg
Sodium
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