Mangu

kapenta

Next Dish: Lu Pulu

Kapenta, also known as matemba, refers to two species of small, sardine-like fish native to freshwater bodies in Southern Africa. These fish are a staple food in Zambia and Zimbabwe, often dried and salted before use in cooking. Kapenta can be served in various ways, including deep-fried, stewed, or as a topping for sadza, a traditional maize porridge. Rich in protein, they also provide essential nutrients like calcium and omega-3 fatty acids.

kapenta

garlic

vegetable oil

salt

chopped tomatoes

dried pepper

green bell pepper

onion

red bell pepper

Recipe

Ingredients:

  • 500g dried Kapenta (small fish)

  • 2 large tomatoes, chopped

  • 1 large onion, chopped

  • 2 cloves garlic, minced

  • 1 red bell pepper, chopped

  • 1 green bell pepper, chopped

  • 1 tablespoon vegetable oil

  • Salt and pepper to taste


Instructions:

  1. Rinse the dried Kapenta under cold water to remove any dust or debris.

  2. Heat the vegetable oil in a large frying pan over medium heat.

  3. Add the chopped onion and minced garlic to the pan and sauté until they are soft and fragrant.

  4. Add the chopped tomatoes and bell peppers to the pan and continue to sauté for another 5 minutes.

  5. Add the rinsed Kapenta to the pan and stir well to combine with the other ingredients.

  6. Reduce the heat to low, cover the pan, and let the Kapenta simmer for about 20 minutes, or until they are tender and fully cooked.

  7. Season with salt and pepper to taste.

  8. Serve the Kapenta hot with a side of rice or sadza, if desired.