Cameroon • Africa • medium • 45 mins
Cameroon Mbongo Tchobi
Description
Mbongo Tchobi is a traditional Cameroonian dish made with fish or meat, simmered in a rich, dark sauce made from ground spices and the unique mbongo spice mix. This dish is significant in Cameroonian culture as it showcases the use of local ingredients and cooking techniques, often served during family gatherings and special occasions.
Ingredients
- 1 kg of fish (tilapia or catfish), cleaned and cut into pieces
- 2 tablespoons of mbongo spice mix (a blend of spices including black pepper, ginger, and local herbs)
- 1 large onion, finely chopped
- 4 cloves of garlic, minced
- 2 tablespoons of palm oil
- 1 teaspoon of salt
- 2 cups of water
- 1 tablespoon of ground crayfish
- 1-2 green chilies, chopped (optional)
- Fresh parsley or basil for garnish
Instructions
- In a large pot, heat the palm oil over medium heat until hot.
- Add the chopped onions and sauté until translucent.
- Stir in the minced garlic and cook for another minute.
- Add the mbongo spice mix and salt, stirring well to combine.
- Carefully add the fish pieces to the pot, ensuring they are coated with the spice mixture.
- Pour in the water and bring to a gentle simmer.
- Cover the pot and let it cook for about 20-25 minutes, allowing the flavors to meld and the fish to cook through.
- If using, add the ground crayfish and chopped green chilies in the last 5 minutes of cooking.
- Taste and adjust seasoning if necessary.
- Serve hot, garnished with fresh parsley or basil, alongside plantains or rice.
Nutritional Information
Calories: 350 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Mbongo Tchobi is rich in high-quality protein from the fish, which supports muscle health and repair. The inclusion of garlic and ginger provides anti-inflammatory properties and may boost the immune system. Palm oil, while high in calories, is a source of healthy fats and antioxidants, particularly vitamin E. This dish’s emphasis on local herbs and spices not only enhances flavor but also contributes to the cultural heritage and wellness practices of Cameroon.
Cultural Significance
Mbongo Tchobi is a dish that reflects the rich culinary heritage of Cameroon, often prepared for communal meals and celebrations. It highlights the importance of local spices and ingredients, fostering a sense of community and tradition.
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