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Mpuh fish

Mpuh fish is a Cameroonian delicacy common in the South west region. It’s made from unripe plantain powder. The texture is thick and creamy, a little bit light brown or let me say cream white, but close to those colors. The aroma is breathtaking because of the traditional spices combined and also spicy, which can be adjusted.

The main ingredients for this dish is Fresh fish, Plantain powder and Njangsa (a nutty oily seed found in tropical West Africa). It has different names across Africa, It’s called Wama in Ghana, Okheun in Nigeria and Akpi in Cote d’Ivoire and many more.

Mpuh fish is enjoyed by many, but sometimes people especially in the diaspora are discouraged to cook it, because they don’t know where and how to start. Well, start from the plantains powder. Read along, and I will show you how. It is sometimes funny when people ask, “How can you eat plantains with plantains?” This is because, the sauce is made from plantains, and the side to eat it with is boiled plantains. Trust me, if you are on the healthier side or weight loss journey, this is a perfect combo for you unlike cassava and corn flour meals.

Main Ingredients:

  • Unripe Plantain Flour: Back home in Cameroon, it is purchased readymade in the market. If you are in diaspora or want to make yours, shred the plantains and dehydrate under the sun or use a dehydrator. Also bake till all the moisture dries off. You can also make this the previous day so it cools off from the oven perfectly. This can be ground using a coffee grinder or dry blender.
  • Fresh Fish: The main ingredient which has to be cooked inside the sauce with the rest of the ingredients. I enjoy mackerel in this recipe but any other fish works. Make sure it’s scaled and gutted.
  • Njangsa: The secret to perfect Mpuh fish is enough Njangsa. You need that strong and inviting aroma.
  • Contri Onion, Cloves, Whitepepper: Very important for this traditional delicacy.

You need to try this super delicious sauce to give a treat to your taste buds.

Mpuh Fish

A Cameroonian White sauce made from dehydrated unripe plantains.
5 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: African, Cameroon
Keyword: Mpuh Fish
Prep Time: 30 minutes
Cook Time: 30 minutes
Total Time: 1 hour
Servings: 5 People
Calories: 388kcal
Author: Claudy



  • ½ cup Unripe plantain powder will need 3 large unripe plantains.
  • 3 tbsp. Njangsa ground
  • 2 Whole fish scaled & gutted
  • 1 Onion large. blend some and save some
  • 2 tsp. Seasoning powder or 2 maggi cubes, bouillon powder
  • 1 tsp Salt
  • 1 tsp. Cloves ground
  • 1 tbsp. Ginger and garlic paste or half thumpsize ginger and 4 garlic cloves
  • ½ tsp. White pepper
  • 2 Scotch bonnets adjust according to spicy level
  • 2-3 cups Water
  • 1 cup Cooking oil
  • 2 Scotch bonnets optional


  • Peel and shred plantain, then spread on a baking sheet lined with aluminum foil or baking mat. Place in the oven and bake for 20-30 minutes at 400 degrees F. Half way through, use a spoon to stir or flip shredded plantains so they dry evenly.
  • After 20-30 minutes, remove the plantain from the oven. Let it cool before blending. Now blend until powder, and set aside.
  • In a blender, add onion, scotch bonnets, garlic, ginger, scotch bonnets, and njangsa, pour water and blend until consistent and smooth, then transfer to a large bowl.
  • Add seasonings, white pepper, cloves, and plantain powder, and mix well until there are no lumps, you adjust the thickness by adding more water.
  • Pour oil into a pot over medium heat, add onion, and cook until translucent or light brown. Then add the raw mixture and stir until combined. Cook for about 10 minutes on medium heat.
  • Keep checking pot every 5 minutes to add water if needed and to avoid it from burning.
  • After 15 minutes, add fish, cover the pot with a lid and continue cooking for another 10 minutes until cooked. Avoid overcooking.
  • Transfer to the serving bowl and serve immediately.


Tried this recipe?Mention @cookingwithclaudy or tag #cookingwithclaudy


Serving: 1Person | Calories: 388kcal | Carbohydrates: 13g | Protein: 1g | Fat: 37g | Saturated Fat: 6g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 26g | Trans Fat: 0.002g | Cholesterol: 0.2mg | Sodium: 497mg | Potassium: 44mg | Fiber: 1g | Sugar: 1g | Vitamin A: 2IU | Vitamin C: 2mg | Calcium: 13mg | Iron: 0.2mg




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Hi, Welcome to my Kitchen. I am Claudy, a wife, content creator, food photographer, registered dental assistant and mom to 2 beautiful girls. I genuinely hope Claudy’s Recipes will be your first and final stop for any needed recipe.

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