What else can I make with these ingredients?
This recipe may contain allergens
🇮🇳
Tavuklu Biryani
Hard 3 hr~540 kcal 7/10
🐟
Banku Tilapia
A Ghanaian plate of soft fermented corn-cassava banku served with spiced grilled tilapia and pepper sauce.
Hard⏱️ 1 hr 5 min📖 1 min readServes 4~520 kcal🇬🇭 Ghanaian🌍 Full translation
25 min prep 40 min cook
- #High Protein
- #For Guests
Keeps the screen on · step-by-step guide · built-in timer
Timeline
Total 1 h 5 min- Prep25 min
- Cooking40 min
Ingredients
4 servings
Quick:
For the fish
- 700 g Tilapia fillet
- 1 dessert spoon(~10 ml) Ginger
- 3 clove Garlic
- 2 tbsp(~30 ml) Lemon juice
- 2 tbsp(~30 ml) Vegetable oil
Banku için
- 1.5 cup(~300 ml) Corn flour
- 1 cup(~200 ml) Cassava flour
- 3 cup(~600 ml) Warm water
For the sauce
- 3 Tomatoes
- 1 Hot pepper
- 1 Onion
General
- 1.4 dessert spoon(~14 ml) Salt
What else can I make with these ingredients?
Instructions
- 1
Mix the corn flour, cassava flour, and 2 cups warm water, then ferment at room temperature for 2 days.
- 2
Rub the tilapia with ginger, garlic, lemon juice, vegetable oil, and half of the salt.
- 3
Cook the fermented dough with the remaining water for 18 minutes, stirring constantly, until it reaches a banku texture.
18 min18:00 - 4
Shape the banku into small balls.
- 5
Cook the tilapia in a grill pan for 5 minutes on each side.
10 min10:00 - 6
Mash the tomatoes, hot pepper, onion, and remaining salt into a fresh sauce.
- 7
Serve the banku balls with the tilapia and hot sauce.
💡 Tip: Stir the banku dough constantly with a spatula in the pot; if lumps remain, it will feel rough and dry when served.
🍽️ Serving suggestion: Serve banku tilapia on a wide platter with hot tomato pepper sauce, an optional lime wedge, and thin onion rings.
Good sources
Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.
- Vitamin C
Nutrition (per serving)
~520
kcal calories
34
g protein
68
g carbs
12
g fat
Protein 26%Carbs 53%Fat 21%
Approximate values, derived from ingredient amounts using USDA FoodData Central and TÜBİTAK Turkish Food Composition Database. Actual values can vary by roughly ±20% depending on cooking method, brand, and portion size. For diet or medical conditions, consult a dietitian or doctor.
This recipe may contain allergens
- Seafood
Allergens are derived automatically from the ingredient list, covering the main groups of the EU-14 food allergen standard (gluten, milk, eggs, peanuts, tree nuts, soy, seafood, sesame, celery, mustard). Cross-contamination (shared kitchen equipment, shared surfaces) isn't tracked, if you have a serious allergy, review the full ingredient list yourself and ask about preparation.
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FAQ
How many servings does Banku Tilapia make?
This recipe serves 4.How long does Banku Tilapia take?
Prep 25 minutes, cooking 40 minutes; 65 minutes in total.Is Banku Tilapia difficult?
This recipe is rated hard.How many calories does Banku Tilapia have?
Approximately 520 kcal per serving. Protein: 34g, carbs: 68g, fat: 12g.Which allergens does Banku Tilapia contain?
This recipe contains Seafood. Check it against your dietary needs.Which cuisine does Banku Tilapia belong to?
This recipe belongs to Ghanaian cuisine.How many ingredients does Banku Tilapia need?
This recipe needs 12 ingredients.
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