Ingredients
For 6 servings. All ingredients are generic, never brand names.
- Fish steaks900 g
- Mbongo spices (burnt alligator pepper, country onion, njansang), roasted and ground4 tbsp
- Onions2
- Garlic cloves4
- Ginger1 thumb
- Tomatoes2
- Vegetable oil80 ml
- Water700 ml
- Salt1 1/2 tsp
- Pepper1
Method
- PasteBlend the charred mbongo spices with onion, garlic, ginger and tomato into a black paste.
- CookFry the paste in oil 10 minutes; add water.
- MainFry the fish, then add for 10 minutes.
- ServeServe with plantains or rice.
Nutrition per serving
| Calories | 212 kcal |
|---|---|
| Protein | 32.6 g |
| Carbohydrates | 14.6 g |
| Fat | 3.5 g |
| Fibre | 4.4 g |
| Sugar | 4.6 g |
| Sodium | 709 mg |
| Saturated fat | 0.7 g |
| Serving size | about 400 g |
Estimated from the ingredients; actual values vary with brands and portion sizes.
Allergens
Contains Fish. Use halal-certified meat and poultry.
Quick answers
How long does Mbongo Tchobi take to make?
About 45 min in total: 25 min of preparation and 20 min of cooking.
How many calories are in Mbongo Tchobi?
About 212 kcal per serving, with 33 g of protein. The recipe makes 6 servings of about 400 g each.
Which allergens does Mbongo Tchobi contain?
Based on its ingredients it contains Fish. Always check the labels of packaged ingredients.
Where is Mbongo Tchobi from?
Mbongo Tchobi is a main course from Cameroon. Jet-black Bassa stew of charred spices, usually with fish.
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