A fragrant and hearty fish soup from Cameroon's Littoral coast, simmered in a tomato and palm-oil broth with tender plantains, scotch bonnet, and warm coastal spices. The fish flakes gently into the rich red broth, making it a soul-warming one-pot meal traditionally served with bobolo or boiled green plantain.
Prep Time20 mins
Cook Time35 mins
Total Time55 mins
Servings5
Yield5 servings
Nutrition Facts
Per serving (estimated)
- 345 kcalCalories
- 14 gFat
- 4 gSaturated Fat
- 26 gCarbs
- 4 gFiber
- 9 gSugar
- 30 gProtein
- 720 mgSodium
- 920 mgPotassium
- 95 mgCalcium
- 3.2 mgIron
- 28 mgVitamin C
- 180 mcgVitamin A
Ingredients
For the fish and marinade
- 1.5 lb firm white fish fillets such as mackerel, sea bass, or snapper, cut into 2-inch chunks
- 1 medium lemon, juiced
- 1 tsp fine sea salt
- 1/2 tsp freshly ground black pepper
For the soup base
- 2 tbsp red palm oil
- 1 large yellow onion, finely chopped
- 4 garlic cloves, minced
- 1 inch fresh ginger, grated
- 2 celery stalks with leaves, chopped
- 4 ripe roma tomatoes, blended until smooth
- 2 tbsp tomato paste
- 1 scotch bonnet or habanero pepper, left whole and pierced twice
- 1 tsp dried thyme
- 1/2 tsp ground nutmeg
- 2 bay leaves
- 1 Maggi cube, crumbled
- 5 cups water or homemade fish stock
- 1 small green plantain, peeled and sliced into 1/2-inch rounds
- 1/2 cup fresh parsley, finely chopped, plus more for garnish
- Salt and freshly ground black pepper, to taste
Directions
- Combine the fish chunks with lemon juice, salt, and pepper in a bowl; set aside to marinate while you prepare the soup base.
- Heat the palm oil in a heavy-bottomed pot over medium heat until shimmering. Add the chopped onion and cook for about 5 minutes until soft and translucent.
- Stir in the garlic, ginger, and celery; cook for 2 minutes until fragrant, taking care not to let the garlic brown.
- Pour in the blended tomatoes and tomato paste, then add the thyme, nutmeg, bay leaves, Maggi cube, and the pierced scotch bonnet. Simmer the sauce for 10 minutes, stirring often, until thickened and darkened.
- Add the water or fish stock and the plantain slices. Bring the broth to a gentle boil, then reduce the heat and simmer uncovered for 12 minutes, or until the plantain is fork-tender.
- Lower the heat to a bare simmer and slide the marinated fish pieces into the broth. Cook gently for 8 to 10 minutes without stirring, allowing the fish to flake and stay intact.
- Fish out and discard the bay leaves and scotch bonnet if a milder flavor is preferred. Stir in the chopped parsley and taste the broth, adjusting with salt and pepper.
- Ladle the soup into warm bowls, making sure each portion has good pieces of fish and plantain. Finish with a drizzle of raw palm oil and a sprinkle of parsley for an authentic glossy finish.
- Serve immediately alongside sliced bobolo, boiled green plantains, or crusty French bread to soak up the flavorful broth.
Cook’s Notes
- Choose whole small mackerel when available; the bones contribute a deeper, more authentic coastal flavor than fillets alone.
- Stir the soup as little as possible once the fish is added, using a gentle spooning motion rather than stirring to keep the fish pieces whole.
- For a deeper red color and slight nutty richness, finish each bowl with an extra teaspoon of raw palm oil just before serving.
- Remove the scotch bonnet early in the simmer if you prefer a milder broth; leaving it in longer makes the soup progressively spicier.
- Traditional accompaniments like water fufu or pounded cocoyam help thicken the broth and balance the bright, slightly tangy tomato base.
More Cameroon Recipes You’ll Love
Craving more flavors from Cameroon? Try these traditional recipes:
- Ndolè: Cameroon’s National Dish That Captivates the World
- Cameroon Eru Soup with Smoked Fish and Beef
- Cameroonian Palm Nut Soup with Smoked Fish and Beef
