Cameroonian Black Pepper Stew with Fish

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A signature dish from the coastal regions of Cameroon, this peppery black stew gets its dramatic color and deep flavor from a custom blend of toasted African black pepper, grains of paradise, and cloves. Traditionally simmered with fish and served alongside boiled plantains or yams, it delivers a slow-building heat and smoky complexity unlike any other West African stew.

Nutrition Facts

Per serving (estimated)

• 485 kcalCalories
• 28 gFat
• 9 gSaturated Fat
• 14 gCarbs
• 4 gFiber
• 6 gSugar
• 42 gProtein
• 720 mgSodium
• 860 mgPotassium
• 115 mgCalcium
• 3.8 mgIron
• 34 mgVitamin C
• 285 mcgVitamin A

Ingredients

For the Mbongo Spice Blend

• 2 tablespoons African black peppercorns (or substitute mixed peppercorns)
• 1 tablespoon grains of paradise
• 1 teaspoon whole cloves
• 1 teaspoon allspice berries
• 1 teaspoon dried mint leaves
• 1/2 teaspoon njangsa seeds (optional)

For the Stew

• 2 lbs mackerel or catfish fillets, cut into 2-inch pieces
• 3 tablespoons palm oil
• 2 large yellow onions, finely chopped
• 4 cloves garlic, minced
• 1 tablespoon grated fresh ginger
• 3 ripe tomatoes, blended into a smooth puree
• 2 Scotch bonnet peppers, pierced with a knife
• 1 1/2 cups water or fish stock
• 1 tablespoon ground crayfish
• 1 1/2 teaspoons sea salt, plus more to taste
• 1 small bitter ball (ndong), peeled and grated (optional, for thickening)

Directions

1. Toast the spice blend ingredients in a dry skillet over medium heat for 2-3 minutes until fragrant, then grind to a fine powder using a mortar and spice grinder; set aside.
2. Season the fish pieces with half of the salt and set them aside while you build the stew base.
3. Heat the palm oil in a heavy pot over medium heat until it shimmers and turns a deep red, then saute the onions for 6-8 minutes until soft and translucent.
4. Stir in the garlic, ginger, and ground mbongo spice blend, toasting for 1 minute until the mixture darkens and becomes intensely aromatic.
5. Add the blended tomatoes, Scotch bonnets, and ground crayfish; simmer uncovered for 12-15 minutes until the oil rises to the surface and the sauce has reduced and darkened considerably.
6. Pour in the water or fish stock and the grated bitter ball if using, then bring the sauce to a gentle boil and reduce the heat to low.
7. Carefully nestle the fish pieces into the bubbling sauce, cover, and poach for 8-10 minutes until the fish flakes easily with a fork.
8. Uncover and simmer for 3-4 more minutes to concentrate the flavors, then taste and adjust salt before serving hot with boiled plantains, yam, or rice.

Cook’s Notes

• Traditional mbongo spice can be sourced from African grocery stores; if grains of paradise are unavailable, substitute with a 50/50 mix of black peppercorns and cardamom seeds.
• For a heartier version, swap half the fish for smoked beef or cow skin (kanda) to add a deeper, smoky backbone to the stew.
• Always pierce the Scotch bonnets rather than chopping them; this releases the heat gradually without making the stew overwhelmingly spicy.
• The bitter ball (ndong) is traditional for thickening and a subtle bitter note, but a teaspoon of ground egusi seeds works as a substitute.

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