What else can I make with these ingredients?
This recipe may contain allergens
Tavuk Sote
Medium 45 min~350 kcal 8/10
🐟
Mbongo Tchobi
A Cameroonian black-spiced fish stew with mbongo spice, tomato, onion, celery, chile, and ginger.
Medium⏱️ 1 hr📖 1 min readServes 4~360 kcal🇨🇲 Cameroonian🌍 Full translation
25 min prep 35 min cook
- #High Protein
- #One-Pot
Keeps the screen on · step-by-step guide · built-in timer
Timeline
Total 1 h- Prep25 min
- Cooking35 min
Ingredients
4 servings
Quick:
- 700 g White fish fillets
- 2 Onions
- 3 Tomatoes
- 1 Celery stalk
- 3 clove Garlic
- 1 dessert spoon(~10 ml) Ginger
- 2 tbsp(~30 ml) Mbongo spice
- 4 tbsp(~60 ml) Vegetable oil
- 1 Hot pepper
- 1 tsp(~5 ml) Salt
- 1 cup(~200 ml) Water
What else can I make with these ingredients?
Instructions
- 1
Puree the onions, tomatoes, garlic, ginger, celery stalk, and hot pepper.
- 2
Heat the oil in a pot and fry the vegetable puree for 8 minutes.
8 min08:00 - 3
Add the mbongo spice and stir for 2 minutes, until fragrant.
2 min02:00 - 4
Add the water and salt, then thicken the sauce for 12 minutes.
12 min12:00 - 5
Nestle the fish fillets into the sauce, cover, and cook for 12 minutes.
12 min12:00 - 6
Turn the fish without breaking it, rest for 3 minutes, and serve.
3 min03:00
💡 Tip: Toast the mbongo spice without burning it; the dark color should taste deep, not bitter.
🍽️ Serving suggestion: Serve mbongo tchobi hot with boiled plantain, rice, or corn porridge.
Good sources
Approximate vitamin / mineral assessment based on the recipe's ingredients. For precise nutrition tracking, consult a doctor or dietitian.
- Protein source
Nutrition (per serving)
~360
kcal calories
33
g protein
12
g carbs
20
g fat
Protein 37%Carbs 13%Fat 50%
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
- Celery
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 Mbongo Tchobi make?
This recipe serves 4.How long does Mbongo Tchobi take?
Prep 25 minutes, cooking 35 minutes; 60 minutes in total.Is Mbongo Tchobi difficult?
This recipe is rated medium.How many calories does Mbongo Tchobi have?
Approximately 360 kcal per serving. Protein: 33g, carbs: 12g, fat: 20g.Which allergens does Mbongo Tchobi contain?
This recipe contains Seafood, Celery. Check it against your dietary needs.Which cuisine does Mbongo Tchobi belong to?
This recipe belongs to Cameroonian cuisine.How many ingredients does Mbongo Tchobi need?
This recipe needs 11 ingredients.
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