AI-generated image
Kapenta with tomato
Zambian and Zimbabwean dried lake sardines fried with tomato and onion
Kapenta are tiny freshwater sardines from Lake Kariba and Lake Tanganyika, sun-dried on racks along the shore and sold in markets from Lusaka to Harare. Cooked with onion, tomato and a little chilli, they become a savoury, crunchy relish that is eaten with nshima or sadza for a cheap, protein-rich weeknight meal. The mistake is skipping the rinse: dried kapenta carries sand and a strong smell, so soak and rinse it well. Chef's tip: fry the drained kapenta on its own first until crisp, then add the tomato, so it keeps some crunch.
- Total time
- 30 min
- Difficulty
- easy
- Serves
- 4
Ingredients
Method
0/4 doneStep 1: Soak 7 oz dried kapenta in warm water for 10 minutes, then rinse in 2 changes of water and drain well in a sieve. Pat dry.
10 minStep 2: Heat 3 tbsp vegetable oil in a frying pan over a medium-high heat. Fry the kapenta for 5 minutes, stirring, until crisp and golden.
5 minStep 3: Add 1 onion and 2 garlic cloves and cook for 4 minutes. Add ½ tsp mild curry powder, 3 tomatoes and 1 green chilli and cook for 5–6 minutes until the tomatoes form a thick sauce.
10 minStep 4: The fish should be crisp and piping hot all through. Taste before adding ½ tsp salt, as kapenta can be salty. Serve hot with nshima or sadza.
Nutrition per serving
- Calories
- 280 kcal
- Protein
- 30 g
- Carbs
- 9 g
- Fat
- 14 g
- Fibre
- 2 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does kapenta with tomato take?
- About 30 minutes in total: 15 minutes to prepare and 15 minutes to cook.
- How many people does it serve?
- 4 as written. Change the servings above the ingredients and every amount scales to match.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of onion?
- 2 shallots per onion.
- What can I use instead of garlic cloves?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
Reviews
No reviews yet. Be the first to cook it.
Rate this recipe
Sign in to rate and review this recipe.
You might also like
Chambo with nsima
Chambo is a tilapia from Lake Malawi, and fried chambo with nsima (stiff maize porridge) is what visitors to Mangochi, Cape Maclear and Nkhata Bay are served at lakeside lunches. The fish is fried or grilled whole, then topped with a fresh tomato and onion relish; the nsima is pinched off and used to scoop up the fish and juice. The mistake is skipping the relish, which keeps the meal fresh; make it while the fish fries. Chef's tip: any whole tilapia or sea bream works if you can't find chambo.
Curanto en olla
On the island of Chiloé in southern Chile, curanto is cooked in a pit lined with hot stones and covered with huge nalca leaves; in town kitchens and in Puerto Montt's market it is made in a big pot instead, curanto en olla. Mussels and clams, smoked pork, chicken and sausage steam together over potatoes and milcao (potato dumplings) until the juices make a rich broth, served in cups on the side. This dish contains pork and shellfish. Some cooks add white wine; this version uses water. The mistake is adding the shellfish too early; they go in at the end and must open, and any that stay closed are thrown away. Chef's tip: make the milcao a little ahead and keep it in the fridge so it holds its shape.
Lemon garlic baked salmon
The easiest way to cook salmon perfectly: a hot oven, a quick lemon-garlic butter and 12 minutes. Serve with new potatoes and greens, or flake it over rice.