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Mbahal

Mbahal
Gambia
⏱ — min. Serves: —

Ingredients

  • 4 whole fish (tilapia, snapper, or any preferred fish), cleaned and scaled
  • 1/2 cup all-purpose flour
  • 1/2 cup cornmeal
  • 1 teaspoon paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper (optional, for extra heat)
  • Vegetable oil, for frying
  • Lemon wedges, for serving
  • Fresh parsley, chopped (for garnish)
  • 1 lb beef or lamb, cut into bite-sized pieces
  • 1/4 cup vegetable oil
  • 1 large onion, chopped
  • 3 cloves garlic, minced
  • 1-2 hot peppers, chopped (adjust to taste)
  • 1 cup tomato paste
  • 1 cup water or beef broth
  • 1 teaspoon ground paprika
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 teaspoon dried thyme
  • 1 teaspoon salt (adjust to taste)
  • 1/2 teaspoon black pepper
  • 2 medium potatoes, peeled and cubed
  • 1 cup green beans, trimmed and cut into 1-inch pieces
  • Fresh cilantro or parsley, chopped (for garnish)
  • Cooked rice, for serving

Instructions

Prepare the Fish

Rinse the fish under cold water and pat dry with paper towels.

Make a few diagonal cuts on each side of the fish to help with even cooking.

Prepare the Coating

In a shallow dish, combine the all-purpose flour, cornmeal, paprika, ground coriander, garlic powder, onion powder, dried thyme, salt, black pepper, and cayenne pepper (if using).

Coat the Fish

Dredge each fish in the flour mixture, ensuring it is evenly coated on all sides.

Heat the Oil

In a large skillet or frying pan, heat about 1/2 inch of vegetable oil over medium heat.

Fry the Fish

Once the oil is hot, carefully add the fish to the skillet. Fry the fish for about 4-5 minutes per side, or until golden brown and cooked through. The internal temperature should reach 145°F (63°C).

Drain and Serve

Remove the fish from the skillet and place them on a paper towel-lined plate to drain any excess oil.

Garnish with chopped fresh parsley and serve with lemon wedges.

Mbahal

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Gambia Mbahal Recipe

Prepare the Base

In a large pot, heat the vegetable oil over medium heat.

Add the chopped onion and cook until softened and translucent, about 5 minutes.

Stir in the minced garlic and chopped hot peppers, cooking for another 1-2 minutes.

Add Meat

Add the beef or lamb pieces to the pot. Cook until browned on all sides.

Add Tomato Paste and Spices

Stir in the tomato paste, ensuring it coats the meat well.

Add the ground paprika, ground cumin, ground coriander, dried thyme, salt, and black pepper. Cook for 2 minutes to allow the spices to release their flavors.

Add Liquid

Pour in the water or beef broth and stir to combine. Bring to a boil.

Simmer

Reduce the heat to low, cover the pot, and simmer for about 30 minutes.

Add Vegetables

Add the cubed potatoes and green beans. Continue to simmer for an additional 20-30 minutes, or until the meat and vegetables are tender.

Serve

Garnish with chopped fresh cilantro or parsley.

Enjoy your meal!