Kapenta
Kapenta, a small dried fish from Zambia’s lakes, is a cornerstone of local cuisine. Fried with tomatoes and onions, this simple yet flavorful dish is a protein-rich staple, enjoyed by families across the country.
Ingredients
Nutrition (per serving)
Instructions
Dice the tomato and onion, then set aside.
Place the kapenta in a dry pan over medium heat and stir continuously for 10 minutes to remove bitterness.
Remove kapenta and rinse in a bowl of water, then drain.
Clean the pan, add 4 tablespoons of oil, and heat over medium heat.
Add the kapenta and fry until browned, about 5-7 minutes.
Stir in the onions and cook until browned, about 3 minutes.
Add the tomatoes and stir for 5-10 minutes until the mixture is well combined.
Serve hot with nshima or rice.
Pro Tips
- Rinsing after dry-frying removes excess bitterness; don’t skip this step.
- Use a non-stick pan to prevent the kapenta from sticking.
- Add a pinch of chili powder for a spicy twist, if desired.
- Serve as a side with nshima to balance the strong fish flavor.
- Fresh kapenta can be used if available, reducing frying time slightly.
Cultural Significance
Kapenta is a beloved dish in Zambia, reflecting the importance of lake fisheries in local diets. Often shared at family meals, it showcases the country’s culinary heritage and reliance on affordable, nutrient-rich ingredients.