Banku with Tilapia is a beloved Ghanaian dish that combines the smooth, fermented cornmeal dumpling known as banku with flavorful, grilled or fried whole tilapia. Banku, made from a blend of fermented corn and cassava dough, has a slightly sour taste and a soft, stretchy texture, making it a perfect complement to the rich, smoky, and spicy flavors of the seasoned tilapia. Often served with a fiery pepper sauce (shito) or a side of stew, this dish is a staple in Ghanaian cuisine, celebrated for its balance of tangy, savory, and spicy elements. It’s typically enjoyed with hands, scooped and dipped into the sauce or stew, offering a communal and satisfying dining experience.
This recipe provides a detailed, step-by-step guide to preparing authentic Banku with Tilapia, including the fermentation process for banku, seasoning and grilling the tilapia, and making a classic Ghanaian pepper sauce to accompany the dish. The process is broken into clear stages, ensuring even beginners can recreate this flavorful meal at home.
Ingredients (Serves 4)
For the Banku:
- 2 cups cornmeal (fine, preferably white cornmeal for authenticity)
- 1 cup cassava flour (or grated fresh cassava, if available)
- 4 cups water (plus extra for mixing and cooking)
- 1 tsp salt (optional, for seasoning)
- 1 clean plastic or glass container (for fermentation)
For the Tilapia:
- 4 whole tilapia (cleaned, gutted, and scaled, about 1–1.5 lbs each)
- 2 tbsp ginger (freshly grated)
- 2 cloves garlic (minced)
- 1 small onion (finely chopped or blended)
- 1 tsp ground cayenne pepper or red chili powder
- 1 tsp smoked paprika (optional, for smoky flavor)
- 1 tsp ground black pepper
- 1 tsp salt (adjust to taste)
- 2 tbsp vegetable oil (for marinade)
- 1 lemon or lime (juiced, for marinade and cleaning fish)
- Extra oil for grilling or frying
For the Pepper Sauce (Shito):
- 1 cup vegetable oil
- 2 large onions (finely chopped or blended)
- 3–4 fresh red or green chilies (scotch bonnet or habanero, adjust for heat preference)
- 1 cup dried shrimp (ground) or smoked fish (flaked, optional for authenticity)
- 2 tbsp tomato paste
- 1 tsp ground ginger
- 1 tsp garlic powder
- 1 tsp ground dried chili (optional, for extra heat)
- 1 tsp salt (adjust to taste)
- 1 tsp ground black pepper
- 1 tsp ground aniseed or fennel seed (optional, for depth)
Equipment:
- Large mixing bowl
- Wooden spoon or spatula (for stirring banku)
- Medium pot (for cooking banku)
- Clean cloth or lid (for fermentation)
- Grill or frying pan (for tilapia)
- Blender or mortar and pestle (for pepper sauce)
- Small saucepan (for pepper sauce)
Step-by-Step Recipe
Stage 1: Preparing the Banku Dough (Fermentation, 2–3 Days in Advance)
Banku is traditionally made with fermented dough, which gives it its signature tangy flavor. This step requires planning ahead.
- Mix the Dough:
- In a large, clean plastic or glass container, combine 2 cups of cornmeal and 1 cup of cassava flour.
- Gradually add 3 cups of water, stirring to form a smooth, thick paste. The consistency should be like pancake batter—thick but pourable. Add more water (up to ½ cup) if needed.
- Use your hands or a spoon to ensure no lumps remain.
- Ferment the Dough:
- Cover the container loosely with a clean cloth or a lid (not airtight, to allow air circulation).
- Place it in a warm, dark place (e.g., a cupboard or corner of the kitchen) for 2–3 days. Ideal fermentation temperature is 25–30°C (77–86°F).
- Stir the mixture once daily to prevent mold and encourage even fermentation. You’ll notice a slightly sour smell and small bubbles forming, indicating fermentation is underway.
- After 2–3 days, the dough should have a tangy aroma and slightly frothy texture. It’s now ready for cooking. (Note: If time is short, you can skip fermentation and use fresh dough, but the flavor will be less authentic.)
- Store (Optional):
- If not cooking immediately, refrigerate the fermented dough for up to 2 days to slow fermentation. Bring it to room temperature before cooking.
Stage 2: Cooking the Banku
This step involves cooking the fermented dough into smooth, elastic dumplings.
- Prepare the Pot:
- Bring 4 cups of water to a boil in a medium pot over medium-high heat.
- Add 1 tsp of salt to the water (optional, for flavor).
- Add the Dough:
- Gradually pour about 1 cup of the fermented dough into the boiling water, stirring constantly with a wooden spoon to prevent lumps.
- Reduce heat to medium and continue stirring as the mixture thickens into a paste, about 5 minutes. This initial paste acts as a base.
- Cook the Banku:
- Slowly add the remaining fermented dough in small portions, stirring vigorously after each addition. The mixture will become very thick and resistant.
- Lower the heat to medium-low and cover the pot. Let it cook for 10–15 minutes, stirring every 2–3 minutes to prevent sticking or burning. The banku is done when it’s smooth, glossy, and pulls away from the pot’s sides.
- If it’s too thick, add a little hot water (1–2 tbsp at a time) to achieve a soft, stretchy consistency.
- Shape the Banku:
- Wet your hands with cold water to prevent sticking. Scoop portions of the hot banku and roll them into smooth balls or oval shapes.
- Wrap each ball in plastic wrap or place in a bowl covered with a damp cloth to keep warm and moist until serving.
Stage 3: Preparing and Cooking the Tilapia
The tilapia is seasoned with a bold marinade and grilled or fried for a crispy, flavorful finish.
- Clean the Fish:
- Rinse the cleaned tilapia under cold water. Rub the inside and outside with lemon or lime juice to remove any fishy odor.
- Pat dry with paper towels. Make 2–3 diagonal slashes on each side of the fish to help the marinade penetrate.
- Make the Marinade:
- In a bowl, combine 2 tbsp grated ginger, 2 minced garlic cloves, 1 finely chopped onion, 1 tsp cayenne pepper, 1 tsp smoked paprika, 1 tsp black pepper, 1 tsp salt, 2 tbsp vegetable oil, and the juice of 1 lemon or lime.
- Mix well to form a thick paste. Adjust seasoning to taste.
- Marinate the Fish:
- Rub the marinade generously over each tilapia, ensuring it coats the slashes, cavity, and skin.
- Cover and refrigerate for at least 1 hour (or up to 4 hours) to let the flavors meld. For quicker prep, marinate at room temperature for 30 minutes.
- Cook the Tilapia (Choose Grilling or Frying):
- Grilling (Preferred for Authentic Flavor):
- Preheat a grill to medium-high heat (about 400°F/200°C). Lightly oil the grill grates to prevent sticking.
- Place the tilapia on the grill. Cook for 5–7 minutes per side, or until the skin is crispy and charred and the flesh flakes easily with a fork (internal temperature should reach 145°F/63°C).
- Baste with a little marinade or oil during grilling for extra flavor.
- Frying (Alternative):
- Heat ½ inch of vegetable oil in a large frying pan over medium-high heat.
- Fry each tilapia for 4–6 minutes per side, until golden brown and crispy. Drain on paper towels to remove excess oil.
- Grilling (Preferred for Authentic Flavor):
- Check Doneness:
- Ensure the tilapia is fully cooked by checking that the flesh is opaque and flakes easily. Set aside and keep warm.
Stage 4: Making the Pepper Sauce (Shito)
This spicy sauce is a classic accompaniment, adding heat and depth to the dish.
- Prepare Ingredients:
- Finely chop or blend 2 large onions and 3–4 fresh chilies (remove seeds for less heat, if desired).
- If using dried shrimp or smoked fish, grind or flake them into a fine powder.
- Cook the Base:
- Heat 1 cup of vegetable oil in a small saucepan over medium heat.
- Add the chopped onions and fry for 8–10 minutes, stirring occasionally, until golden brown and caramelized.
- Add the fresh chilies and 2 tbsp tomato paste. Cook for 3–4 minutes, stirring to prevent burning.
- Add Seasonings:
- Stir in 1 cup ground dried shrimp or smoked fish (if using), 1 tsp ground ginger, 1 tsp garlic powder, 1 tsp ground dried chili (optional), 1 tsp salt, 1 tsp black pepper, and 1 tsp ground aniseed (optional).
- Reduce heat to low and simmer for 15–20 minutes, stirring occasionally, until the sauce thickens and the oil separates slightly. The sauce should be dark, aromatic, and spicy.
- Adjust and Cool:
- Taste and adjust seasoning (add more salt or chili if needed). If too thick, add a little more oil; if too oily, simmer longer to reduce.
- Remove from heat and let cool slightly. Transfer to a jar or bowl for serving. (Shito can be refrigerated for up to 2 weeks.)
Stage 5: Serving Banku with Tilapia
- Plate the Dish:
- Place a warm banku ball on each plate, slightly flattened for easy scooping.
- Add a whole grilled or fried tilapia next to the banku.
- Serve a generous spoonful of pepper sauce (shito) on the side or drizzle over the fish for extra flavor.
- Optional Sides:
- Serve with sliced onions, tomatoes, or avocado for freshness.
- Include a small bowl of hot water with a drop of soap for hand-washing, as banku is traditionally eaten with hands.
- Eating Tips:
- Pinch off a small piece of banku, roll it into a ball with your fingers, and dip it into the pepper sauce or scoop up bits of tilapia.
- Enjoy the fish by pulling off pieces with your hands, savoring the crispy skin and spicy marinade alongside the tangy banku.
Tips for Success
- Banku Texture: Stirring banku is labor-intensive; use a sturdy wooden spoon and be patient to achieve a smooth consistency. If it’s too sticky, wet the spoon with water.
- Tilapia Flavor: Grilling gives a smokier, more authentic taste, but frying works well if a grill isn’t available. Ensure the fish is fresh for the best flavor.
- Pepper Sauce Heat: Adjust the number of chilies based on your spice tolerance. Scotch bonnet peppers are very hot, so start with 1–2 if unsure.
- Time-Saving: If fermentation isn’t feasible, buy pre-fermented banku dough from an African market or use fresh cornmeal and cassava flour (though the flavor will be milder).
- Storage: Leftover banku can be refrigerated for 2 days; reheat by steaming or microwaving with a damp cloth. Tilapia is best eaten fresh but can be refrigerated for 1 day and reheated in an oven.
Nutritional Information (Approximate, Per Serving)
- Calories: 600–700 kcal (varies based on fish size and oil used)
- Protein: 35–40g (from tilapia and shrimp in shito)
- Carbohydrates: 60–70g (from banku)
- Fat: 20–30g (from oil and fish)
- Key Nutrients: High in protein, vitamin B12 (tilapia), and complex carbs (banku). Pepper sauce adds antioxidants from chilies and onions.
Banku with Tilapia is more than just a meal in Ghana—it’s a cultural experience often shared with family or friends. The act of eating with hands fosters connection, and the bold flavors reflect Ghana’s vibrant culinary heritage. This dish is common at celebrations, roadside eateries, and home kitchens, often paired with lively conversation and local drinks like palm wine or sobolo (hibiscus tea). Preparing it authentically honors West African traditions while delivering a delicious, satisfying meal.
