fillets of fish (banga mary
Banga Mary fillets are an excellent source of high-quality protein and omega-3 fatty acids, while being relatively low in calories. They also provide essential micronutrients including selenium, vitamin D, and B vitamins.
About
Banga Mary (Chrysichthys nigrodigitatus), also known as the black-chinned catfish, is a freshwater species native to West African river systems, particularly the Niger River and its tributaries. The fillets are the boneless, fleshless sides of the fish after removal of the backbone and internal organs. Banga Mary fillets are characterized by their firm, white to pale pink flesh, mild flavor profile, and moderate oil content. The fish is highly valued in West African cuisine for its accessibility, nutritional value, and versatility in both fresh and smoked preparations.
Culinary Uses
Banga Mary fillets are central to West African coastal and riverine cuisines, particularly in Nigeria, Cameroon, and Ghana. They are commonly prepared in rich, aromatic stews featuring palm oil, tomatoes, and onions—often paired with vegetables such as okra or greens. Fillets are also grilled whole or in steaks, pan-fried with spice rubs, or smoked for preservation and flavor depth. The mild flesh readily absorbs surrounding seasonings and is frequently featured in soups, curries, and one-pot rice dishes. Fresh fillets require minimal preparation beyond seasoning and cooking, making them accessible for everyday meals.