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–+ servings
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5 from 5 votes

Mpuh Fish

A Cameroonian White sauce made from dehydrated unripe plantains.
Prep Time30 minutes
Cook Time30 minutes
Total Time1 hour
Course: Main Course
Cuisine: African, Cameroon
Servings: 5 People
Calories: 388kcal
Author: Claudy

Equipment

Ingredients

  • 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 teaspoon 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

Instructions

  • 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.
    Person setting plantain shreds on a foil-lined baking sheet.
  • 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.
    Spoon stirring a liquid mixture in a glass bowl.
  • 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.

Video

Nutrition

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