Ghanaian Banku with Oven-Baked Tilapia
Slightly tangy corn-and-cassava dough served with whole oven-baked tilapia, herbs, and fresh sliced vegetables.
This version pairs banku made from corn and cassava dough with whole tilapia, a way of serving the dish documented in Ghanaian cuisine. Dough proportions can vary; this recipe uses the 2-parts-corn-to-1-part-cassava combination given for this version.
Ingredient allergens
Allergen listThere are no verified associations for these ingredients yet.
Method
- 01
Prepare the fish
Heat the oven to 200 °C. Make two or three shallow cuts on each side of the tilapia. Mix the chopped garlic with the lemon juice and herbs; spread the mixture over the fish and inside their cavities. Brush them with the olive oil.
Temperature: 200 °C / 392 °FReady to continue when: The tilapia has shallow cuts on both sides and is coated with the garlic, lemon, and herb mixture and oil.
- 02
Cook the banku
Put the corn dough, cassava dough, water, and salt in a sturdy pot. Cook over medium heat, stirring continuously, until the mixture thickens into a sticky mass. Add a little water around the mass, cover and let it steam for several minutes, then work it again with the spoon until smooth and even.
Ready to continue when: The mixture is thick, sticky, and even, with no unincorporated patches of dough.
- 03
Bake the tilapia
Place the tilapia on a baking tray and bake at 200 °C for 20–25 minutes. Check the fish at the end of that interval; if needed, continue cooking until the flesh is opaque and flakes when touched with a fork.
Temperature: 200 °C / 392 °FReady to continue when: The fish flesh is opaque and separates into flakes when touched with a fork.
25 min - 04
Slice the vegetables and serve
Slice the red onion, cut the green pepper into rounds, and cut the red pepper into strips. Divide the banku and serve it with the roasted tilapia and the fresh vegetables.
Ready to continue when: The banku and fish are served with all three cut vegetables visible on the plate.
Ingredients
Sources and review
Content researched, cross-checked and automatically validated. Sources consulted:
- Desarrollando innovaciones para la seguridad alimentaria y nutricional con base en la biodiversidad doi.org/10.4160/9789290604518
- Client Challenge doi.org/10.2307/j.ctv1dp0vpt.6
- Conservación y envasado del pescado | Consumer www.consumer.es/seguridad-alimentaria/conservacion-y-envasado-del-pescado.html
- Cómo conservar el pescado y el marisco de forma óptima www.instalacionesfrigorificasmonkfri.com/post/c%C3%B3mo-conservar-el-pescado-y-el-marisco-de…
- 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
- Banku ghanés y tilapia para entre semana keeshaskitchen.com/es/cena-facil-de-banku-ghanes-y-tilapia/
- 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
- 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
- - YouTube www.youtube.com/watch?v=REsXwOryvPI
- - 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/
- Wiki LliureX | Recetas wiki.edu.gva.es/lliurex/tiki-index.php?latest=1&page=Recetas&page_ref_id=722&structure=Docum…
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4XMirTvhXwm2Wr4jeXc2kn1Y3FJ376xhCGk9kO2qfBw5…
- Archivo:Grilled tilapia with banku.jpg - Wikipedia, la enciclopedia libre es.wikipedia.org/wiki/Archivo:Grilled_tilapia_with_banku.jpg
- Babel en TVE - Programa de variedades en RTVE Play www.rtve.es/play/noticias/20100413/banku-a-ritmo-djembe/327476.shtml
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4UhlCg8jjfBX3HLm2XRCANVto8F2qmQxz0traCW9_VYp…
- Comprobando su navegador doi.org/10.31428/10317/12040
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4VmaJPIyvb2cA3FHrZrnydWKf5uMCIXyBocKK-wDAI66…
- yuca pescado - 192 recetas caseras- Cookpad cookpad.com/ec/buscar/yuca%20pescado
- Tilapia al horno: receta y cómo elegir el pescado terrapremiummarket.com/proteinas/tilapia-al-horno-receta-pescado-congelado/?srsltid=AU7gw4UK…
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4XlLDdn1DqW6oMhEVR5x2koR0ZhgCoPfWiZ3-S2zaDRR…
- 490 recetas muy ricas de pescado tilapia compartidas por cocineros caseros- Cookpad cookpad.com/es/buscar/receta%20de%20pescado%20tilapia
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4VgvRnol__eSltozGoHpb3ydie-LZFLatM2PQMySpntr…
- 2%7(1&,ذ1 '( 81 $/,0(172 (;758,'2 3$5$ 7,/$3,$ 52-$ ... dialnet.unirioja.es/descarga/articulo/6117830.pdf
- MATERIALES-ACTIVIDAD-II-EVALUABLE-DEAS-18-19.pdf web.magister.com/wp-content/uploads/2018/12/MATERIALES-ACTIVIDAD-II-EVALUABLE-DEAS-18-19.pdf…
- Banku - Receta Tradicional de Ghana | 196 flavors www.196flavors.com/es/ghana-banku/?srsltid=AU7gw4VM9BkwPjdPyPlYhnQK8S8RcQhL0jYCyDYfIgRe3TPra…
State: Published after documentary validation; no “Tested” label is shown.