Banku with grilled tilapia
Corn-and-cassava banku, cooked until soft and slightly tangy, served with roasted tilapia, chile sauce, and fresh vegetables.
This Ghanaian version pairs banku—a cooked corn-and-cassava dough—with tilapia and a spicy sauce. It uses already fermented doughs, with more corn than cassava, a common combination. The sauce and vegetables accompany the dish without replacing its identity.
Method
- 01
Make the chile sauce
Chop the medium onions and chile. Pulse the onions, chile, and canned tomato in a blender, stopping before the mixture becomes a smooth purée. Transfer it to a small saucepan and bring it to a boil; lower the heat and simmer for 10 minutes. Add the sugar and season with some of the listed fine salt.
10 min - 02
Cook the banku
Combine the fermented corn dough, fermented cassava dough, water, and some of the fine salt in a sturdy pot. Cook over medium heat, stirring continuously until thick and sticky. Keep stirring for about 10 minutes; if the mixture thickens sooner, continue stirring so it cooks evenly.
10 min - 03
Roast the tilapia
Heat the oven to 200 °C. Make two or three shallow cuts on each side of the cleaned tilapia and pat it dry. Mix the olive oil, chopped garlic, and lemon juice, then brush the fish on both sides and inside. Roast for 20–25 minutes; check for doneness and cook longer if needed. Use the remaining fine salt to season the fish.
25 min - 04
Serve
Portion the banku and serve it with the tilapia and sauce. Accompany it with the sliced red onion and prepared green and red peppers.
Ingredients
Sources and review
Content researched, cross-checked and automatically validated. Sources consulted:
- Conservación y envasado del pescado | Consumer www.consumer.es/seguridad-alimentaria/conservacion-y-envasado-del-pescado.html
- Conservar pescados y mariscos en restaurantes | Trucos : Pescanova Fish Solutions fishsolutions.pescanova.es/formacion-para-hosteleria/trucos-de-cocina-para-hosteleria/conser…
- Higiene y conservación del pescado scripta.up.edu.mx/server/api/core/bitstreams/94643c9e-35f2-4da5-8c34-bddabcb1940f/content
- Client Challenge doi.org/10.2307/jj.2321998.5
- - YouTube www.youtube.com/watch?v=eLtrjGIq_TI&xstg=CAMSBhUD_LL2Hw%3D%3D
- Banku ghanés y tilapia para entre semana keeshaskitchen.com/es/cena-facil-de-banku-ghanes-y-tilapia/
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4XafJT9KvrB0j2RH1UqHtsDpe_FZd2GQQLUWuU79e-u9…
- Banku and Tilapia with Peppers Stew - Ethnic Foods R Us ethnicfoodsrus.com/around-the-world-recipes/african-cuisine/ghanaian-cuisine/banku-and-tilap…
- Real Decreto 1021/2022, de 13 de diciembre, por el que ... www.boe.es/buscar/pdf/2022/BOE-A-2022-21681-consolidado.pdf
- Bot Detection repositorio.urp.edu.pe/entities/publication/cb327c4a-9b63-4cb6-8a38-697f08bfbb15
- Banku - Wikipedia, la enciclopedia libre es.wikipedia.org/wiki/Banku
- Babel en TVE - Programa de variedades en RTVE Play www.rtve.es/play/videos/babel-en-tve/banku-ritmo-djembe/742447/
- Client Challenge doi.org/10.2307/j.ctv10rrbv9.10
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4VuTE_ZVPtNSH4WG69H5cMgU883maaNtl37dZ2eW2swq…
- Determinación del índice glucémico en pan blanco enriquecido con masa de yuca fermentada con Lactobacilus plantarum en voluntarios aparentemente saludables: Índice glucémico en pan enriquecido con masa de yuca fermentada | Revista Española de Nutrición Hu doi.org/10.14306/renhyd.28.3.2053
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4VsHC-YDEvfqA0DYMWt2R4AZ5iQwDmHso82yurstStGk…
- - YouTube www.youtube.com/watch?v=a3Vg3Y1g7R0
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4WkUPrXmnB4s3LqSl4MAY2uM1kOq3MzqmUBZTBzf26vj…
- - YouTube www.youtube.com/watch?v=REsXwOryvPI
- MANEJO DEL CULTIVO DE TILAPIA www.crc.uri.edu/download/MANEJO-DEL-CULTIVO-DE-TILAPIA-CIDEA.pdf
- Banku and tilapia — plato tradicional de Ghana · Copper copperapp.app/es/recipe/gh-banku-and-tilapia.html
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4U5JGk3A4lf-PsCBaIK9dTvQOP2EejPcEW9UkVB3FDsG…
- - YouTube www.youtube.com/watch?v=jE4LyTrumKQ
- Tilapia al horno en bowl - Recetas y Consejos UMI Foods www.umifoods.com/umiblog/recetas/tilapia-al-horno-en-bowl/
- Cómo hacer tilapia al horno, receta barata de pescado asado fácil y rápida www.directoalpaladar.com/recetas-de-pescados-y-mariscos/receta-tilapia-al-horno-opcion-senci…
- Evaluación de subproductos agropecuarios en nutrición de ... seacuicultura.es/images/aquatic-pdf/32_01.pdf
- Calculadora de alimento para peces — Tilapia, Cachama, Trucha | Zootecnia del Campo zootecniadelcampos.com/calculadora-alimento-peces/
- Harina de Yuca en la Alimentación de Alevines de Tilapia ... revistacodigocientifico.itslosandes.net/index.php/1/article/download/460/1081/1353
- FOLLETO TÉCNICO: www.bmkgenetics.com/wp-content/uploads/2021/05/Technical_Manual_Tilapia_Fingerlings_Spanish-…
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4W0VeVGNe727KJ_g-PEEuEb-Ad3Zit1MObwHejjD4v8b…
State: Published after documentary validation; no “Tested” label is shown.