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Gambian Fish Head Pepper Soup (Sup Bonga)

The Quirky Foodster Team

★ ★ ★ ★ ★ (0)
15 min
Prep
30 min
Cook

Ingredients

  • 800 g (1 3/4 lb) fish heads and offcuts (bonga or similar), cleaned
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tbsp fresh ginger, grated
  • 1 scotch bonnet chilli, whole (pierced once)
  • 2 tomatoes, chopped
  • 1 litre (4 cups) water
  • 1 tsp ground black pepper
  • 2 stalks fresh basil or scent leaf, if available
  • Salt, to taste

Method

  1. Place the fish heads and offcuts in a saucepan with the water and bring to a boil, skimming off any foam.
  2. Add the onion, garlic, ginger, tomatoes and whole chilli, then reduce to a simmer.
  3. Cook for 25-30 minutes until the fish is tender and the broth is fragrant.
  4. Stir in the ground black pepper and season with salt to taste.
  5. Add the basil or scent leaf in the final 2 minutes of cooking, then serve hot.

Introduction: A warming, clear pepper soup made with fish heads and offcuts, valued in Gambian households for both its flavour and its economical use of the whole fish, often prepared for family members recovering from illness.

Cultural Background: A warming, clear pepper soup made with fish heads and offcuts, valued in Gambian households for both its flavour and its economical use of the whole fish, often prepared for family members recovering from illness.

Tips: Skimming the foam early keeps the broth clear. Simmer gently rather than boiling hard, to keep the fish pieces intact.

Variations: Add a handful of shredded cabbage for extra bulk. Use whole small fish instead of just heads for a heartier soup.

Storage: Refrigerate for up to 2 days in an airtight container.

Reheating: Reheat gently on the stovetop until piping hot; avoid vigorous boiling to keep fish pieces intact.

Nutrition: Approx. 160 kcal, 20g protein, 6g fat, 5g carbohydrate per serving.

FAQs:

Q: Is this soup very spicy?

A: It is warmly spiced but the whole chilli can be removed before serving for a milder broth.

Q: Can I use fish fillets instead of heads?

A: Yes, though the heads and bones traditionally give the broth a deeper, more gelatinous richness.

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