Malawi • Africa • easy • 40 mins
Malawi Matemba
Description
Matemba, also known as small dried fish, is a beloved dish in Malawi, often enjoyed for its rich flavor and nutritional value. It is a staple protein source for many Malawians and is typically served with nsima, a traditional maize porridge, making it a significant part of the local diet.
Ingredients
- 500g Matemba (small dried fish)
- 2 tablespoons vegetable oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 1 teaspoon ginger, grated
- 2 medium tomatoes, chopped
- 1 teaspoon ground paprika
- Salt to taste
- Fresh coriander for garnish
Instructions
- Rinse the Matemba under cold water to remove any excess salt and impurities. Drain well.
- 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 until fragrant.
- Add the chopped tomatoes and paprika, cooking until the tomatoes soften and release their juices.
- Gently add the rinsed Matemba to the pan, stirring to coat the fish with the tomato mixture.
- Season with salt to taste and cook for about 10-15 minutes, stirring occasionally, until the fish is heated through and flavors meld.
- Garnish with fresh coriander before serving.
Nutritional Information
Calories: 180 per serving
Servings: 4
Dietary: dairy-free, gluten-free
⚠️ Allergens: fish
Health Benefits
Matemba is a rich source of protein and omega-3 fatty acids, which are essential for heart health and cognitive function. The inclusion of garlic and ginger provides anti-inflammatory and antioxidant properties, promoting overall wellness. Additionally, being dairy-free and gluten-free, it is suitable for various dietary needs, making it a versatile choice for those seeking nutritious, culturally significant meals.
Cultural Significance
Matemba is not only a source of sustenance but also a reflection of Malawi’s fishing traditions and the importance of dried fish in preserving food. It is often associated with communal meals and family gatherings, highlighting the role of fish in local culture and economy.
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