Banku and Tilapia – Fermented Corn and Cassava Dough Served with Grilled Tilapia and Pepper Sauce

A Classic Ghanaian Dish with a Perfect Balance of Flavours

Banku and Tilapia is one of the most beloved dishes in Ghanaian cuisine, known for its sour, slightly tangy dough and smoky, well-seasoned grilled tilapia. This dish is typically paired with a spicy pepper sauce made from blended fresh tomatoes, Scotch bonnet peppers, and onions, making it a perfect combination of bold flavours and nutritional benefits.

Banku, a fermented mix of corn and cassava dough, is a staple across Ghana, particularly enjoyed by the Ga and Ewe people. It is a high-energy food that complements the rich protein of grilled tilapia, making it a balanced and satisfying meal.

Recipe Overview

• Preparation Time: 15 minutes
• Cooking Time: 45 minutes
• Calories per Serving: 620 kcal
• Cooking Difficulty: Moderate
• Lifestyle Suitability & Specialty: High-Carb, Gluten-Free, Traditional Ghanaian Cuisine
• Countries Where the Meal is Popular: Ghana, Togo, Benin, Ivory Coast

Detailed Description

Banku is made by mixing fermented corn and cassava dough with water and cooking it over medium heat until it forms a smooth, stretchy consistency. This dough is slightly sour due to the fermentation process, making it a perfect complement to grilled tilapia.

Tilapia is seasoned with a blend of spices, including garlic, ginger, onion, and chilli, before being grilled over an open flame or in an oven for a smoky, crispy texture. The dish is completed with a fresh pepper sauce, typically made with tomatoes, peppers, onions, and a hint of lime or lemon juice for extra tanginess.

This meal is rich in protein, carbohydrates, and essential nutrients, making it a filling and wholesome dish that is enjoyed at both casual and festive gatherings in Ghana.

Ingredients (Serving for 2 People)

For the Banku:
✔ 1 ½ cups fermented corn dough → Shop Fermented Corn Dough
✔ 1 cup fermented cassava dough → Shop Fermented Cassava Dough
✔ 2 cups water
✔ 1 tsp salt

For the Grilled Tilapia:
✔ 1 large tilapia, cleaned and gutted → Shop Fresh Tilapia
✔ 2 cloves garlic, minced
✔ 1 tbsp ginger, grated
✔ 1 tsp paprika
✔ 1 tsp black pepper
✔ 1 tsp cayenne pepper
✔ ½ tsp salt
✔ 2 tbsp lemon juice
✔ 1 tbsp vegetable oil → Shop Cooking Oils

For the Pepper Sauce:
✔ 3 medium tomatoes, chopped
✔ 2 Scotch bonnet peppers (adjust to spice preference)
✔ ½ medium onion, chopped
✔ 1 tsp salt
✔ 1 tbsp lime juice

Items Not Included in Delivery

• Water
• Lemon/lime juice

List of Utensils Required

• 1 medium-sized pot for cooking Banku
• 1 wooden spoon for stirring
• 1 grill or oven for grilling tilapia
• 1 blender for making pepper sauce
• 1 mixing bowl for seasoning fish

Nutritional Information (Per Serving & Per 100g)

Step-by-Step Cooking Instructions

Step 1: Prepare the Banku

1️⃣ In a medium-sized pot, mix the fermented corn dough, cassava dough, and 2 cups of water until smooth.
2️⃣ Place the pot over medium heat and stir continuously with a wooden spoon.
3️⃣ Keep stirring until the mixture thickens and becomes stretchy (about 15–20 minutes).
4️⃣ Once the Banku is cooked, divide into portions and set aside.

Step 2: Season and Grill the Tilapia

5️⃣ Rinse and pat dry the tilapia, then make small cuts along the sides for better seasoning absorption.

6️⃣ In a bowl, mix garlic, ginger, paprika, black pepper, cayenne pepper, salt, lemon juice, and vegetable oil.

7️⃣ Rub the seasoning mixture generously over the tilapia, ensuring the cuts and inside are well coated.

8️⃣ Preheat a grill or oven to 180°C (350°F) and cook the fish for 25–30 minutes, turning halfway.

Step 3: Prepare the Pepper Sauce

9️⃣ Blend tomatoes, Scotch bonnet peppers, onions, and salt until smooth.

🔟 Transfer to a bowl and mix in lime juice for an extra tangy flavour.

Step 4: Serve and Enjoy

🔹 Place a portion of Banku on a plate, add grilled tilapia, and serve with pepper sauce.
🔹 Enjoy this traditional Ghanaian dish warm and fresh!

Explore Related Categories & Subcategories

✔ Shop Fresh Tilapia & Seafood
✔ Shop Ghanaian Dough & Fermented Products
✔ Shop African Spices & Seasonings
✔ Shop Cooking Oils & Fresh Vegetables

Similar Recipes (Cross-Sell Section)

Kenkey and Fish – Fermented maize dumplings served with fried fish and shito sauce.
Fufu & Light Soup – A staple Ghanaian dish of pounded yam/cassava served with a spicy tomato-based soup.
Waakye – A popular Ghanaian rice and beans dish, often served with fried fish, plantains, and shito.
Eba & Egusi Soup – A Nigerian dish of cassava dough served with a thick, nutty melon seed soup.
Tilapia Pepper Soup – A spicy, flavourful fish soup with fresh herbs and peppers.

4Way Foods Disclaimer

At 4Way Foods, we strive to provide accurate, up-to-date information about the products we stock. However, ingredients, nutritional guides, and allergy advice may change from time to time. We recommend always reading the label carefully before consuming any product. This is especially important for individuals with dietary restrictions or allergies.

We cannot be held liable for any inaccuracies or discrepancies. 4Way Foods accepts no liability for inaccuracies or misstatements about products by manufacturers or other third parties. This does not affect your statutory rights. Prices and promotions may vary between our physical and online stores