Mbongo Tchobi (Cameroonian Black Spice Fish Stew)
In short: Cameroon's famous black stew: catfish or other firm fish cooked in a dark sauce of charred spices, palm oil, ginger and tomato. It takes about 1 h 20 min in total and makes 4 servings.
- Prep
- 30 min
- Cook
- 50 min
- Resting
- 20 min
- Total
- 1 h 20 min
- Servings
- 4
- Difficulty
- Medium
- Calories
- 485 kcal
Mbongo tchobi, a dish of the Bassa people, is recognized at once by its color. A blend of spices is roasted until nearly black, ground, and cooked with palm oil, onion, garlic, ginger and tomato to make a dark, smoky, peppery stew. It is usually made with catfish, though beef, chicken or goat are cooked the same way. This home version uses spices that are easy to find.
Instructions
- Rub the fish with the lime juice, 2 garlic cloves and 1 tsp salt and leave it in the fridge for 20 minutes.
- Open a window, as the roasting makes smoke. Toast the coriander, peppercorns, cumin, cloves and allspice in a dry heavy pan over medium heat for 8 to 10 minutes, shaking often, until very dark brown, nearly black, and smoking lightly.
- Cool the spices for 5 minutes, then grind them to a fine powder with the nutmeg.
- Heat the palm oil in a heavy pot over medium heat and cook the onions for 6 minutes, until soft. Add the garlic and ginger for 1 minute.
- Stir in the tomato paste and chopped tomatoes and cook for 8 minutes, until thick and the oil begins to separate.
- Add the ground spices, bouillon cube, whole Scotch bonnet and water. Simmer for 15 minutes, stirring now and then, until the sauce is dark, glossy and slightly thick.
- Lay the fish in the sauce and spoon some over the top. Cover and simmer gently for 10 to 12 minutes, until the fish is opaque, flakes easily and reaches 63°C (145°F).
- Serve hot with rice, boiled cassava or ripe plantains.
Tips
- Toast the spices over medium heat, not high, and stay by the pan. They should turn very dark, but if they burn to ash they taste bitter, so pull the pan off the heat at the first sharp, acrid smell.
- Traditional blends use local seeds and barks, including pébé, that are hard to find outside Central and West Africa. If you can get them from an African grocery store, add them to the mix.
Questions and answers
Why is mbongo tchobi black?
The spice blend is roasted until it is nearly black before it is ground and cooked. That gives the sauce its dark color and smoky flavor, and no dye is used.
Can I use another protein?
Yes. Beef, goat or chicken are often cooked in the same sauce. Simmer tougher meat until tender first, and make sure chicken reaches 74°C (165°F).
Is mbongo tchobi very spicy?
It is peppery and aromatic, and the heat depends on the Scotch bonnet. Keep the pepper whole for a mild version, or chop it for more heat.
How long does it take to make Mbongo Tchobi (Cameroonian Black Spice Fish Stew)?
About 1 h 20 min in total: 30 min of preparation and 50 min of cooking.
How many calories are in Mbongo Tchobi (Cameroonian Black Spice Fish Stew)?
About 485 kcal per serving, with 37 g of protein, 14 g of carbohydrates and 31 g of fat. These values are estimates.
Nutrition per serving
| Calories | 485 kcal |
|---|---|
| Protein | 37 g |
| Carbohydrates | 14 g |
| Fat | 31 g |
| Fiber | 3 g |
| Sugar | 6 g |
| Sodium | 840 mg |
Estimated values, calculated from the ingredients.
