Zimbabwe • Africa • easy • 40 mins
Zimbabwe Kapenta
Description
Kapenta is a traditional Zimbabwean dish made from small dried fish, typically from Lake Tanganyika. It is a staple source of protein and is often enjoyed with sadza, a maize porridge, reflecting the country’s reliance on local fish and agricultural practices.
Ingredients
- 500g kapenta (dried small fish)
- 2 tablespoons vegetable oil
- 1 large onion, chopped
- 2 tomatoes, chopped
- 1 green bell pepper, chopped
- 2 cloves garlic, minced
- 1 teaspoon paprika
- Salt to taste
- Black pepper to taste
- Fresh coriander for garnish
Instructions
- Rinse the kapenta in cold water to remove excess salt and impurities. Drain and set aside.
- Heat the vegetable oil in a large pan over medium heat.
- Add the chopped onion and sauté until translucent.
- Stir in the minced garlic and cook for another minute.
- Add the chopped tomatoes and green bell pepper, cooking until the tomatoes soften.
- Sprinkle in the paprika, salt, and black pepper, mixing well.
- Add the kapenta to the pan, stirring gently to combine with the vegetable mixture.
- Cook for about 10-15 minutes, allowing the flavors to meld and the kapenta to heat through.
- Garnish with fresh coriander before serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free, high-protein
⚠️ Allergens: fish
Health Benefits
Kapenta is a rich source of high-quality protein and omega-3 fatty acids, which are essential for heart health and brain function. The inclusion of vegetables like tomatoes and bell peppers not only enhances flavor but also provides vitamins A and C, promoting immune health and skin vitality. Additionally, this dish is dairy-free and gluten-free, making it suitable for various dietary needs while contributing to a balanced, nutrient-dense meal rooted in Zimbabwean culinary traditions.
Cultural Significance
Kapenta is not only a source of nutrition but also a dish that connects Zimbabweans to their fishing heritage, particularly in regions near Lake Tanganyika. It is often enjoyed in homes and is a common dish in rural areas, symbolizing community and sustenance.
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