Kapenta Stew
Kapenta are small, dried fish native to Lake Tanganyika, and a popular protein source in Zambia. This Kapenta Stew recipe features the fish simmered in a flavorful tomato and onion sauce, often seasoned with curry powder. It's a quick and savory dish, typically served with Nshima, Zambia's staple maize porridge, or rice.
🧂 Ingredients
- 250 g Dried Kapenta(cleaned)
- 3 tbsp Vegetable oil
- 1 medium Onion(chopped)
- 2 large Tomatoes(chopped)
- 1 tsp Curry powder
- 0.5 cup Water
- 0.5 tsp Salt(or to taste)
- 0.5 medium Green pepper(chopped (optional))
👨🍳 Instructions
- 1
Prepare the Kapenta: Rinse the dried kapenta under cold water and soak in warm water for about 5-10 minutes to soften slightly. Drain well and pat dry.
- 2
Fry the Kapenta: Heat the vegetable oil in a saucepan over medium heat. Add the drained kapenta and fry for about 5-7 minutes until lightly browned and slightly crispy. Remove the kapenta from the pan and set aside, leaving the oil.
- 3
Sauté aromatics: Add the chopped onion to the same pan and sauté until softened, about 3-4 minutes. Add the chopped tomatoes and curry powder, and cook for another 5 minutes until the tomatoes break down.
- 4
Simmer the stew: Return the fried kapenta to the pan. Add the water, salt, and chopped green pepper (if using). Stir well to combine.
- 5
Cook until flavors meld: Cover the pan and let the stew simmer on low heat for about 10 minutes, allowing the flavors to meld and the sauce to thicken slightly. Stir occasionally.
- 6
Serve: Serve the Kapenta Stew hot with Nshima, rice, or other starches.
💡 Pro Tips
- ✓Do not over-soak the kapenta, as they can become mushy.
- ✓Frying the kapenta first adds a desirable crispness to the dish.
- ✓Adjust the amount of curry powder to your preference.
🔄 Variations
- Some recipes add a seasoning cube for extra flavor.
- A pinch of black pepper can be added for a bit of heat.