Entree: Cameroon – Northern Culinary Region – Mbongo Tchobi (Dark, spicy Cameroonian stew traditionally made with fish and aromatic njansang seeds)

Serving Size: 4

Approximate Time

Prep 15 min

Cook 25 min

Total 40 min

Ingredients

- 2 lb (900 g) firm white fish (tilapia, catfish, or similar), cut into large pieces or steaks
- 4 tbsp (60 ml) palm oil
- 1 large onion, chopped
- 3 cloves garlic, minced
- 1 tbsp (8 g) ground njansang (Ricinodendron) seeds, toasted and ground
- 1 tbsp (8 g) ground roasted mbongo spice or 1 tbsp (8 g) dark roasted ground black pepper as substitute
- 2 tbsp (30 ml) tomato paste
- 2 cups (480 ml) fish stock or water
- 1 bouillon cube (fish or chicken)
- 1 small hot pepper (scotch bonnet or habanero), whole or sliced to taste
- 2 tbsp (15 g) powdered roasted shrimp or ground smoked crayfish (optional, for depth)
- 1 cup (30 g) chopped bitterleaf or spinach (or substitute with kale)
- 1 tsp (5 g) ground black pepper
- Salt to taste
- 1 tbsp (15 ml) fresh lime juice or 1 tbsp (15 g) chopped fresh parsley for finishing (optional)

Instructions

1. Rinse and pat the fish pieces dry, season lightly with salt. In a large skillet or pot, heat 2 tbsp (30 ml) palm oil over medium-high heat and quickly sear the fish pieces on both sides until lightly browned; remove and set aside.
2. In the same pot, add the remaining 2 tbsp (30 ml) palm oil. Sauté the chopped onion until soft, about 4–5 minutes. Add garlic and cook 1 minute until fragrant.
3. Stir in the tomato paste and cook 1–2 minutes to deepen color. Add ground njansang, roasted mbongo spice (or ground roasted pepper), and powdered shrimp or smoked crayfish if using; cook 1–2 minutes to release aromas.
4. Pour in the fish stock or water, add the bouillon cube and the whole or sliced hot pepper. Bring the sauce to a gentle simmer and let cook 8–10 minutes so the flavors meld and the oil rises to the surface.
5. Gently return the seared fish pieces to the pot, spooning sauce over them. Cover and simmer on low for 8–12 minutes until the fish is cooked through and the sauce is richly colored. Add the chopped bitterleaf or spinach in the last 2–3 minutes to wilt.
6. Adjust seasoning with salt and ground black pepper to taste. Finish with a squeeze of lime juice or a sprinkle of chopped parsley if desired. Serve hot with boiled plantains, white rice, or fufu.