Malawi • Africa • easy • 30 mins
Malawi Usipa
Description
Usipa is a traditional Malawian dish made from small fish, typically sardines, that are sun-dried and then cooked. This dish is significant in Malawian culture as it provides a vital source of protein and is often enjoyed with nsima, a staple maize porridge.
Ingredients
- 500g dried usipa (small sardines)
- 2 tablespoons vegetable oil
- 1 onion, chopped
- 2 tomatoes, chopped
- 1 teaspoon salt
- 1 teaspoon ground pepper
- 1 tablespoon ground coriander
- 1 cup water
Instructions
- Rinse the dried usipa in cold water to remove any excess salt. Drain and set aside.
- In a large pot, heat the vegetable oil over medium heat.
- Add the chopped onion and sauté until translucent.
- Stir in the chopped tomatoes and cook until they soften.
- Add the rinsed usipa to the pot along with salt, ground pepper, and ground coriander.
- Pour in the water and bring to a simmer.
- Cover and cook for about 15-20 minutes, stirring occasionally, until the fish is heated through and flavors meld.
- Serve hot with nsima or rice.
Nutritional Information
Calories: 250 per serving
Servings: 4
Dietary: dairy-free, gluten-free, high-protein
⚠️ Allergens: fish
Health Benefits
Usipa is a rich source of protein, essential for muscle repair and overall growth, thanks to the small sardines. Additionally, it provides omega-3 fatty acids, which promote heart health and reduce inflammation. The inclusion of tomatoes and onions contributes vitamins A and C, supporting immune function and skin health. This dish is also low in carbohydrates and suitable for those following a gluten-free or dairy-free diet, making it a versatile option for diverse dietary needs.
Cultural Significance
Usipa is a staple in Malawian households, often consumed daily. It reflects the country’s reliance on fishing and the importance of small-scale fisheries in local diets and economies.
Explore More Recipes
🌍 More Malawi Recipes – Discover authentic dishes from Malawi
🗺️ More Africa Cuisine – Explore recipes from across Africa
🥗 More dairy-free Recipes – Browse our dairy-free collection
👨🍳 Similar Difficulty Recipes – Find more easy recipes
🔍 Browse All Recipes – Search our complete collection of 1,000+ African and Caribbean recipes