Banku and Tilapia (Nut-Free Ghanaian Staple)

Ingredients

• 2 cups Banku mix (fermented corn and cassava dough)
• 4 cups Water
• 4 medium Tilapia fillets
• 1 large Onion
• 3 large Tomatoes
• 1 medium Red bell pepper
• 1/2 small Scotch bonnet pepper
• 1 tablespoon Ginger
• 3 cloves Garlic
• 1 teaspoon Salt
• 1/2 teaspoon Black pepper
• 2 tablespoons Vegetable oil

Instructions

1. 1In a large heavy-bottomed pot, combine the 2 cups of Banku mix with the 4 cups of Water. Cook over medium heat (350°F / 175°C), stirring constantly with a wooden spoon, until the mixture thickens into a smooth dough. This should take about 10-15 minutes. Continue to cook and stir vigorously for another 10-15 minutes until the dough pulls away from the sides of the pot and is a uniform, sticky consistency.
2. 2Reduce the heat to low (300°F / 150°C) and continue to cook the banku dough, stirring and folding it over itself for about 10 minutes, until it is firm and slightly springy to the touch. The dough should be well-cooked and no longer taste raw.
3. 3While the banku is cooking, prepare the tilapia. Pat the 4 medium Tilapia fillets dry with paper towels. In a small bowl, combine the 1 teaspoon of Salt, 1/2 teaspoon of Black pepper, 1 tablespoon of Ginger, and 3 cloves of Garlic, minced. Rub this mixture all over the tilapia fillets.
4. 4Heat 1 tablespoon of Vegetable oil in a 12-inch skillet over medium-high heat (400°F / 200°C). Once the oil is shimmering, carefully place the seasoned tilapia fillets in the skillet. Cook for 4-6 minutes per side, until the fish is opaque, flakes easily with a fork, and has a golden-brown crust. The internal temperature should reach 145°F (63°C). Remove the tilapia from the skillet and set aside.
5. 5In the same skillet, add the remaining 1 tablespoon of Vegetable oil and reduce the heat to medium (350°F / 175°C). Add the 1 large Onion, chopped, and cook until softened, about 5-7 minutes. Add the 3 large Tomatoes, chopped, and the 1 medium Red bell pepper, chopped. Cook for another 5-7 minutes, stirring occasionally, until the vegetables are tender.
6. 6Add the 1/2 small Scotch bonnet pepper, finely minced, to the skillet with the vegetables. Stir and cook for 1 minute more until fragrant. This creates the sauce.
7. 7To serve, place a portion of the cooked banku on each plate. Top with a cooked tilapia fillet and spoon the vegetable sauce over the fish and banku.

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