• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Home
  • Precious Diary
  • About
    • About
    • Contact
    • Work with Me
  • MY PEN SPEAKS
    • Love n Marriage
    • Singles
    • News n Features
    • Faith
    • Parenting
    • Beauty n Style
    • Blogging
  • Recipe Index
    • Breakfast Recipes
    • African Recipes
    • Dinner Recipes
    • Dessert Recipes
    • Salad Recipes
    • Popular African Foods
    • Cameroonian Food
    • Carrribean Recipes

Precious Core logo

menu icon
go to homepage
  • Home
  • Easter
  • Videos
  • Recipe Index
  • About
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • search icon
    Homepage link
    • Home
    • Easter
    • Videos
    • Recipe Index
    • About
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Home » Precious Kitchen

    PUBLISHED: Jan 14, 2017 · UPDATED: Apr 26, 2017 by Precious · This post may contain affiliate links · 25 Comments

    MPUH FISH - CAMEROONIAN WHITE SAUCE

    Sharing is caring!

    148 shares
    • Share121
    • Yum this
    • Email
    Jump to Recipe Print Recipe

    I remember making this absolutely delicious creamy white sauce a lot with my mom when I was about 8 or 9 years old. It was at that age when my hands wanted to cook everything. So when a YouTube viewer requested that I demonstrate this recipe, I had to call mama.

    Me: "Mommy, I want to make Mpuh fish. How do I go about it?"

    Mom: "You need Njangsa! A lot of Njangsa! They normally make it with ground plantains but..."

    She assumed that I won't have access to ground plantains.

    Me: "I already dried some plantains in the oven. I just need to grind it"

    Mom: "Good! So you will mix the plantain powder and Njangsa with water some spices. Bush pepper... then you rub it all over the fish. MAKE SURE IT ENTERS THE HEAD OF THE FISH"

    "Then you place it on the fire to cook. If you like, drizzle some palm or groundnut oil on top. That's it."

    mpuh fish
    Click image to pin!

    My mom added that it could also be made into a pudding. Instead of cooking it in a pot as a sauce, you wrap the fish mixture in banana leaves (or foil paper) and steam.

    So I diligently followed Mama's instructions except I don't have any bush pepper (a twisted kind of black pepper at home). So I used white pepper instead.

    Update note: My mom says mpuh fish should be thicker than what my picture shows. It should be more of the fish and less of the sauce. Thanks mom!

    Watch me whipping up the sauce below. If you want to know more about Mpuh fish, read on.

     

    Mpuh fish or mpu fish or mpouh fish is a white flavourful sauce mostly eaten in the South West region of Cameroon. The key ingredient is fish (of course!), some plantain flour and njangsa, a nutty seed popular used to make pepper soup in Cameroon. It has a creamy texture that is to die for. It is earthy, spicy and mostly eaten with some boiled plantains or boiled rice. It is so easy to put together: basically a dump and go recipe.

    njangsa
    This is Njangsa - a nutty ingredient used in making pepper soup and other Cameroonian delicacies

    As mom said, you need some plantain flour. Back home, we usually buy it ready-made from the market or dry plantains in the sun to make our own. But you don't need to purchase any or use the sun. Making plantain flour at home is SO EASY. Just get some unripe plantains and cut into thin strips then pop into the oven on very low heat (less than 200 degrees F) to dry them out. It took about two hours for these to dry completely.

    dried plantains

    Then you let the plantains cool completely and blend them into a powder. You could use the small cup of your blender or a coffee grinder for this. And let me tell you: plantain flour is a healthier substitute to yam flour or corn flour. Fellow fufu-eaters, you should try plantain fufu sometime.

    homemade plantain flour

    And you should definitely try Mpuh fish. Ahbsolutely ahmazinggg.

    Recipe

    mpuh fish

    Mpuh Fish

    Spicy Cameroonian sauce made with plantain flour, fish and other ethnic flavours. This is how my mama makes it.
    3.67 from 3 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: Cameroonian
    Prep Time: 20 minutes
    Cook Time: 20 minutes
    Total Time: 40 minutes
    Servings: 6 servings
    Calories: 449kcal
    Author: Precious

    Ingredients

    • 2-3 pounds fish cut into steaks (about 1-1 ½ kg)
    • 2 unripe plantains
    • 1 cup njangsa seeds - ground
    • 2 cloves garlic
    • ½ medium onion - chopped
    • 3 small seasoning cubes - Maggi
    • ½ teaspoon ground white pepper (or bush pepper)
    • 1 teaspoon salt
    • ½ cup vegetable/canola/palm oil

    Instructions

    To make the plantain flour

    • Cut plantain into very thin strips and place on an oven tray. Bake on very low heat (about 200 degrees F or 100 degrees C) until the plantain slices are dry and break easily when touched. Depending on how your oven works, you may need to flip the slices half-way through cooking.
    • Allow to cool completely then grind into a powder using the small cup of your blender or a coffee grinder.

    To make the Mpuh Fish Sauce

    • Blend together onion and garlic. Then in a large pot, mix together, plantain flour, ground Njangsa, onion, garlic, white or bush pepper, hot pepper (if using), salt and Maggi and three cups of water. 
    • Add fish into the mixture and cover to ensure the mixture touches every angle of the fish. Cover and let it cook for twenty minutes, checking half way through to add in water if needed. You can make it as light or as thick as you want. That's it! Enjoy!

    To make the pudding instead

    • Put fish and spice mixture into banana leaves or aluminum foil and place in a large pot. Add water to about halfway through and steam for about an hour.

    Notes

    Mpuh fish or mpu fish or mpouh fish is a white flavourful sauce mostly eaten in the South West region of Cameroon. The key ingredient is fish (of course!), some plantain flour and njangsa, a nutty seed popular used to make pepper soup in Cameroon. It has a creamy texture that is to die for. It is earthy, spicy and mostly eaten with some boiled plantains or boiled rice. It is so easy to put together: basically a dump and go recipe.

    Nutrition

    Calories: 449kcal | Carbohydrates: 22g | Protein: 35g | Fat: 26g | Saturated Fat: 5g | Polyunsaturated Fat: 13g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 76mg | Sodium: 947mg | Potassium: 857mg | Fiber: 2g | Sugar: 11g | Vitamin A: 674IU | Vitamin C: 12mg | Calcium: 30mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @preciouscore or tag #preciouscore!

    If you make this deliciousness, please tag me i a photo on Instagram @preciouscore. I'll love to see!pre-signature-pro

    YOU MIGHT ALSO LIKE

    • CAMEROONIAN FISH PEPPER SOUP (VIDEO RECIPE)CAMEROONIAN FISH PEPPER SOUP (VIDEO RECIPE)
    • GROUNDNUT SOUPGROUNDNUT SOUP
    • HOW TO MAKE DELICIOUS EKWANGHOW TO MAKE DELICIOUS EKWANG
    • Quick Chicken Noodle SoupQuick Chicken Noodle Soup

    More Precious Kitchen

    • Square image of cajun salmon.
      Baked Cajun Salmon
    • Square image of Pan Fried Teriyaki Salmon.
      Pan Fried Teriyaki Salmon
    • Square Image of Cameroonian Soya
      Cameroonian Soya Without Skewers
    • Square image of Nigerian Beef Stew
      Nigerian Beef Stew

    Sharing is caring!

    148 shares
    • Share121
    • Yum this
    • Email

    About Precious

    Welcome to my core! I am Precious Nkeih, the recipe developer and writer right here on my blog, Precious Core. My goal is to show you insanely delicious recipes you can replicate in your kitchen. And I love to tell stories too. Hope you find recipes here that will make cooking easier for you! Check me out on YouTube at YouTube.com/PreciousKitchen.

    Reader Interactions

    Comments

    1. Patty Princewill says

      January 15, 2017 at 12:21 am

      My mouth watered when I saw this. It's been ages I ate Mpuh.Thanks for the reminder P. Will try it out one of these days.

      Reply
      • Precious says

        January 15, 2017 at 11:37 am

        I know right, P. This post has reminded many about Mpuh Fish. Hope you enjoy.

        Reply
    2. Bola says

      January 15, 2017 at 3:22 am

      Making plantain flour at home is so easy, thanks for sharing this Precious.
      That Mpuh fish looks like our 'Kote' in naija. What can be used in place of njangsa? I don't think it's available here.
      Well done Mama P.

      Reply
      • Precious says

        January 15, 2017 at 11:39 am

        I don't think Njangsa is available there either, dear. It's a very unique ingredient, I doubt if there is an alternative. Wish I could ship some to you.

        Reply
      • Del says

        February 16, 2018 at 9:28 am

        Njansaga is available here in Nigeria.I'm even cooking my mpuh fish here in Aba Abia state

        Reply
    3. Dominika says

      January 16, 2017 at 3:00 am

      Precious it looks yummy and I'm sure it will taste great too.

      Reply
      • Precious says

        January 16, 2017 at 3:56 pm

        Thanks Dominika. It is delicious!

        Reply
    4. Cheechee says

      January 17, 2017 at 7:40 pm

      Yes just like Bola said it looks like kote fish!It also reminds me of our Ofe Nsala-white soup in a way.

      http://www.CheecheeLIVE.com

      Reply
      • Precious says

        January 18, 2017 at 11:10 pm

        I would love to see what kote fish looks like! I googled but saw nothing. Sounds interesting.

        Reply
    5. Bernice fru ndifor says

      April 25, 2017 at 3:26 pm

      Wao it's so awesome and super delicious to eat this meal.thank you for the recipe

      Reply
      • Precious says

        April 26, 2017 at 4:57 pm

        You're welcome, dear.

        Reply
    6. pamela says

      May 12, 2017 at 4:27 am

      Hey, Precious,
      lucky to have u, i try all your recipes and they are like mmmmmmmmmmmmmmmm delicious
      post more. i'll do the mpuh fish this weekend and u'will get the result

      Reply
      • Precious says

        May 12, 2017 at 11:43 pm

        Oh glad to know, Pam!
        I'll look forward to the result ?

        Reply
    7. solange says

      August 30, 2017 at 9:08 am

      I've always wanted to try this delicacy n now I am soooo confident to go ahead. thank u precious

      Reply
      • Precious says

        September 02, 2017 at 11:40 am

        You are welcome, Solange!

        Reply
    8. Jaff Hurera says

      December 13, 2017 at 9:10 am

      Wooooow, I'm salivating already oooh, I must try this

      Reply
    9. Jaff Hurera says

      September 29, 2018 at 2:04 am

      I must cook mpou fish this week. It's so amazing. Sis Precious thanks for sharing

      Reply
    10. Jaff Hurera says

      September 29, 2018 at 2:08 am

      Wow!!! This is amazing, I must give a try to mpou fish this week. Thanks for sharing sis Precious

      Reply
      • Precious says

        September 30, 2018 at 11:47 am

        You are most welcome. Hope you enjoy!

        Reply
    11. Roland says

      April 09, 2019 at 11:19 am

      Thanks for the recipe

      Reply
      • Precious says

        April 10, 2019 at 2:27 am

        You're welcome.

        Reply
    12. Fonyuy Lizette Fenlai says

      April 27, 2019 at 4:38 am

      Interested

      Reply
    13. Luma Emma Ngonga says

      February 27, 2020 at 9:15 pm

      Thanks for the recipe, I look forward to cooking mpuh fish one of these days.

      Reply
      • Precious says

        March 03, 2020 at 11:42 pm

        You are most welcome.

        Reply
    14. Swnkum Violet says

      January 13, 2021 at 1:09 am

      Hmmmm I really luv this, bt I just did a try out and it tastes really good but the problem is the colour my soup came out brown I don't know where I went wrong pls help🙏

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    precious

    Hi, I'm Precious!

    I am a mama with many mouths to feed. I develop recipes and share real-life stories. Here you will find approachable, insanely delicious, family-friendly recipes.

    More about me →

    Popular Recipes

    • Close up shot of Pan Seared Tilapia
      Pan Seared Tilapia
    • Banana fritters on a platter with one opened up to show texture
      Banana Fritters
    • A mug of fresh ginger drink with some ginger and key limes on the side
      Ginger Drink
    • Egusi soup recipe
      EGUSI SOUP - NIGERIAN EGUSI SOUP
    • Chicken in White Sauce in a pot
      Chicken in White Sauce
    • Chicken drumsticks in creamy sauce in a cast iron skillet
      Chicken Drumsticks in Creamy Sauce

    [do_widget id=enews-ext-1]

    Easy Dinner Recipes

    • Square image of baked lemon butter tilapia.
      Garlic Butter Tilapia
    • Cooked salmon in pan.
      Lemon Butter Salmon
    • Square image of green beans.
      Garlic Butter Green Beans
    • Square image of pan seared boneless pork chops.
      Pan Seared Boneless Pork Chops
    • Square image of a roasted turkey thigh.
      Roasted Turkey Thighs
    • Square image of lemon pepper wings.
      Lemon Pepper Turkey Wings

    Easter Recipes

    • Cinnamon rolls in a pan, some of the rolls frosted with cream cheese frosting
      Cinnamon Rolls With Cream Cheese Frosting (VIDEO)
    • Square image of roasted turkey wings
      Baked Turkey Wings
    • A bowl of buttermilk mashed potatoes
      Buttermilk Mashed Potatoes
    • Pan seared lamb chops in a cast iron skillet
      Pan Seared Lamb Chops

    Footer

    ↑ back to top

    IMPORTANT LINKS

    • Home
    • About
    • Privacy Policy
    • Work with Me
    • Contact
    • Recipe Index
    • Accessibility Policy

    Life

    • Square image of kids at Austin Library
      Our Family Trip To Austin Texas
    • Black family picture
      Family Vacation At Lake Havasu, Arizona

    STAY CONNECTED

    • Facebook
    • Instagram
    • YouTube

    COPYRIGHT © 2022 PRECIOUS CORE