Gabon • Africa • medium • 45 mins
Gabon Bongo
Description
Bongo is a traditional Gabonese dish made primarily from fish, often served in a rich sauce made with palm oil and spices. It holds cultural significance as a staple in Gabonese cuisine, reflecting the country’s reliance on its abundant aquatic resources.
Ingredients
- 500g fresh fish (such as tilapia or catfish)
- 1 cup palm oil
- 2 onions, finely chopped
- 4 cloves garlic, minced
- 1-2 fresh chili peppers, chopped
- 1 tablespoon ground crayfish
- 1 tablespoon ground pepper
- Salt to taste
- 1 cup water
- Fresh parsley or cilantro for garnish
Instructions
- Clean and gut the fish, then season with salt and set aside.
- In a large pot, heat the palm oil over medium heat until hot but not smoking.
- Add the chopped onions and sauté until translucent.
- Stir in the minced garlic and chopped chili peppers, cooking for an additional 2 minutes.
- Add the ground crayfish and ground pepper, mixing well.
- Carefully place the seasoned fish into the pot, ensuring they are coated with the sauce.
- Pour in the water, cover, and simmer for about 20-25 minutes, or until the fish is cooked through.
- Taste and adjust seasoning if necessary.
- Serve hot, garnished with fresh parsley or cilantro.
Nutritional Information
Calories: 450 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish, nuts
Health Benefits
Bongo is rich in high-quality protein from fresh fish, which is essential for muscle repair and overall health. The inclusion of palm oil provides healthy fats, particularly vitamin E and beta-carotene, which are beneficial for skin health and immune function. Additionally, the dish features garlic and chili peppers, known for their anti-inflammatory and metabolism-boosting properties. As a dairy-free and gluten-free option, Bongo is suitable for various dietary needs, promoting inclusivity in traditional Gabonese cuisine.
Cultural Significance
Bongo is not just a meal but a representation of Gabon’s rich fishing heritage. It is often enjoyed during family gatherings and celebrations, symbolizing unity and the importance of community in Gabonese culture.
Explore More Recipes
🌍 More Gabon Recipes – Discover authentic dishes from Gabon
🗺️ More Africa Cuisine – Explore recipes from across Africa
🥗 More dairy-free Recipes – Browse our dairy-free collection
👨🍳 Similar Difficulty Recipes – Find more medium recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes