Malawi • Africa • medium • 45 mins
Malawi Chambo
Description
Chambo is a traditional Malawian dish made from tilapia fish, often caught fresh from Lake Malawi. This dish is significant as it reflects the rich fishing culture of the region and is commonly enjoyed during family gatherings and celebrations.
Ingredients
- 1 kg Chambo (tilapia fish), cleaned and scaled
- 2 tablespoons vegetable oil
- 1 onion, finely chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 2 tomatoes, chopped
- 1 green bell pepper, chopped
- 1 teaspoon paprika
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 cup water
- Fresh coriander for garnish
Instructions
- Rinse the Chambo fish under cold water and pat dry.
- 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 grated ginger, cooking for another minute.
- Add the chopped tomatoes and green bell pepper, cooking until the tomatoes soften.
- Season the mixture with paprika, salt, and black pepper.
- Place the Chambo fish into the pan, spooning the sauce over the top.
- Pour in the water, cover the pan, and let it simmer for about 20 minutes, or until the fish is cooked through.
- Garnish with fresh coriander before serving.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Chambo, made from tilapia fish, is a great source of high-quality protein and omega-3 fatty acids, which are essential for heart health and brain function. The inclusion of garlic and ginger offers anti-inflammatory properties, while the vegetables provide vitamins A and C, promoting immune health. This dish is naturally dairy-free and gluten-free, making it suitable for various dietary needs, and reflects the rich culinary traditions of Malawi, emphasizing the use of fresh, local ingredients for wellness.
Cultural Significance
Chambo is not only a staple food in Malawi but also a symbol of the country’s rich aquatic resources. Fishing is a vital part of Malawian culture and economy, and Chambo is often featured in communal meals, showcasing the importance of sharing and togetherness.
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