Prepare to embark on a mouthwatering journey to the heart of Cameroonian cuisine with the most delectable white sauce fish recipe you'll ever taste! Mpuh Fish is not just a meal; it's a sensory experience that combines tender, flaky fish with a rich, creamy sauce that will transport your taste buds to the vibrant kitchens of West Africa. Whether you're a culinary adventurer or simply looking to impress your dinner guests, this recipe promises to be your new go-to comfort food that's both exotic and incredibly easy to prepare.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Cuisine: Cameroonian
Serves: 4 servings
Ingredients
- 1 lb fish fillets (tilapia or any white fish)
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 bell pepper, chopped
- 2 tablespoons vegetable oil
- 1 cup water
- Salt and pepper to taste
- 1 teaspoon ground crayfish (optional)
Instructions
- Prepare the fish by thoroughly cleaning the fillets and patting them dry with paper towels. Cut the fish into medium-sized pieces approximately 2-3 inches in length.
- Chop the onion, tomatoes, and bell pepper into fine, uniform pieces to ensure even cooking and distribution of flavors.
- Heat the vegetable oil in a large skillet or cooking pot over medium heat. Allow the oil to warm up for about 1-2 minutes.
- Add the chopped onions to the hot oil and sauté until they become translucent and slightly golden, which should take about 3-4 minutes.
- Introduce the chopped tomatoes and bell peppers to the skillet. Stir and cook for an additional 2-3 minutes until the vegetables start to soften.
- Sprinkle salt, pepper, and ground crayfish (if using) over the vegetable mixture. Stir to combine and distribute the seasonings evenly.
- Gently place the fish pieces into the skillet, arranging them in a single layer. Be careful not to break the fish while positioning.
- Pour the cup of water over the fish and vegetables, ensuring the fish is partially submerged. This will help create the white sauce and keep the fish moist.
- Reduce the heat to low, cover the skillet with a lid, and let the fish simmer for 10-12 minutes. The fish should be cooked through and easily flake with a fork.
- Occasionally check the liquid levels and gently shake the pan to prevent sticking. Add a little more water if the sauce becomes too thick.
- Once the fish is fully cooked and the sauce has reached a creamy consistency, remove from heat.
- Let the dish rest for 2-3 minutes before serving to allow the flavors to meld together.
- Serve hot with steamed rice, boiled plantains, or your preferred side dish.
Tips
- Fish Selection Matters: Choose fresh, firm white fish like tilapia that can hold its shape during cooking. Pat the fish completely dry before cooking to ensure a perfect sear and prevent unnecessary moisture.
- Spice It Up: While ground crayfish is optional, it adds an authentic Cameroonian flavor. If you can't find it, try substituting with a pinch of seafood seasoning or old bay.
- Cutting Technique: When chopping vegetables, aim for uniform sizes to ensure even cooking and a consistent texture in your sauce.
- Heat Control is Key: Maintain a low, steady heat when simmering to prevent the fish from breaking apart and to create that signature creamy white sauce.
- Don't Overcook: Fish cooks quickly! Watch carefully and remove from heat as soon as it flakes easily with a fork to keep it tender and moist.
- Sauce Consistency: If your sauce is too thin, let it simmer uncovered for a few extra minutes. If it's too thick, add a splash of water to achieve the perfect creamy texture.
- Serving Suggestion: For an authentic experience, serve with steamed rice or boiled plantains to soak up the delicious white sauce.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 5g
Protein: 25g
Fat: 12g
Saturated Fat: g
Cholesterol: 65mg