Cena fácil de banku ghanés y tilapia
El banku con tilapia es una de esas cenas ghanesas que resultan reconfortantes y especiales al mismo tiempo. Tendrás un banku suave y ligeramente ácido, una sabrosa tilapia rellena, una salsa de chile picante y verduras frescas de acompañamiento, todo listo en menos de una hora.
Ingredientes para el banku y la tilapia
Para el banku: las harinas de maíz y yuca se cocinan con agua hasta obtener una masa suave y ácida, ligeramente sazonada con sal.
Para la tilapia y el marinado: tilapia entera sazonada con sal, pimienta, pasta de ajo y jengibre y zumo de limón, pincelada después con aceite para asar a la parrilla o al horno.
Para la salsa de chile y la guarnición: chiles, tomates y cebollas triturados con aceite para la salsa, decorados con rodajas de cebolla y pimiento frescos.
Consejos y trucos de Keesha
- El tiempo lo es todo: asa el pescado unos 15 minutos por cada 500 g y añade otros 10 o 15 minutos según sea necesario. Yo empiezo a comprobar la temperatura interna sobre el minuto 18 para que se cocine bien sin secarse.
- Envuélvelo: el papel de aluminio o las hojas de plátano mantienen el pescado jugoso. Me encanta usar hojas de plátano cuando tengo invitados; le dan al plato un toque isleño precioso.
- Hazle unos cortes para dar más sabor: le hago unos cortes suaves al pescado antes de marinarlo. Esto ayuda a que el sazón penetre y asegura que todo se cocine de forma uniforme.
Cómo conservar el banku con tilapia
Guarda las sobras en la nevera en un recipiente hermético hasta tres días. Para recalentar, mete la tilapia en el horno o en la freidora de aire para que la piel se mantenga algo crujiente, y calienta suavemente el banku en el fuego con un poco de agua hasta que se ablande de nuevo.
Con qué acompañar el banku y la tilapia
- Verduras frescas: cebollas, pimientos y tomates en rodajas.
- Shito: salsa de chile negro picante de Ghana.
- Kachumbari: ensalada de tomate y cebolla de África Oriental.
- Plátano frito: un contraste dulce y salado.
Preguntas frecuentes sobre el banku con tilapia
Más recetas deliciosas
Si te apetecen sabores intensos de África Occidental, prueba mi contundente estofado de hojas de yuca, la cremosa sopa gbegiri o la picante salsa de chile nigeriana.
Banku With Tilapia Fish – An Authentic Traditional Recipe
Today, we'll be making a delicious banku with tilapia recipe. We'll serve some homemade hot pepper sauce with it and finish it off with fresh sliced vegetables and herbs.
Ingredientes
For the hot pepper sauce
- 2 medium onions, chopped
- 1-2 scotch bonnet peppers, deseeded and chopped
- 1 can tomatoes, unseasoned
- Fine salt, to taste
- 1-2 tbp granulated white sugar, to taste
For the banku
- 2 Cups corn dough
- 1 Cup cassava dough
- 1 tsp fine salt
- 1.5-2 cups water, room temperature
For the tilapia
- 1-2 whole tilapia fish, gutted, cleaned, and scaled
- 2-3 tbsp olive oil
- 2 garlic cloves, minced
- Handful Fresh herbs of your choice (parsley, dill, or thyme work well)
- 2 lemons
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 1 medium red onion, sliced
- 1 green bell pepper, deseeded and sliced
- 1 red bell pepper, deseeded and sliced
Instrucciones
For the hot pepper sauce
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First, preheat your oven to 400ºF (200ºC). Line a baking or roasting tray with non-stick baking paper.
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Start by making your pepper sauce. Combine all of the ingredients (except for the salt) inside a blender or food processor. Then, pulse the ingredients until they are chunky. Do not blend them!
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Remove the chunky hot pepper sauce from the blender and place it inside a small sauce pan. Then, bring the sauce to a boil.
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Once boiling, reduce the heat and allow it to simmer for 10 minutes. Adjust the flavor with salt and sugar until you like it.
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Remove it from the heat and set it aside.
For the roasted whole tilapia
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To start, if you haven't already, prepare the whole tilapia. Make sure the inside is clean and that the scales and fins are removed. Then, pat the fish dry before you garnish and roast it.
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Place the tilapia fish inside the roasting tray. Then, score the surface of the fish by making two or three incisions on each side.
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Next, brush the entire fish well with olive oil. It includes both sides as well as the cavity of the fish.
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Then, spread the minced garlic inside the cavity and stuff in the fresh herbs. Next, slice one of the lemons and place the slices on the herbs inside the fish.
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Squeeze some lemon juice over the surface of the tilapia. Finally, add sea salt and freshly ground black pepper on onto both sides of the fish.
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Roast the tilapia for 15-25 minutes, depending on its size. The internal temperature of the tilapia should be 145ºF (62ºC).
For the banku
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While your tilapia is roasting, make the banku. Start by mixing together the corn dough, cassava dough, and salt in a saucepan or pot.
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Once mixed, place it over high heat and allow it to cook. As it cooks, add some more water and stir continuously. Keep adding water until the mixture comes together. It shouldn't be firm, but it should be solid dough.
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Lower the heat to medium-low. Add a lid on the pot and allow the banku to steam for 5 minutes.
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Then, remove it from the heat and give it one final stir. Then, place large scoops of banku dough into a damp bowl and roll it until it is shaped nicely.
Assemble the banku with tilapia fish
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To serve this dish, first, place the roasted fish on a large serving platter. Then, drizzle some more lemon juice over it. Place the banku balls around the fish, or serve it separately.
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Drizzle some hot pepper sauce over the cooked tilapia and garnish it with sliced vegetables and more herbs.
