Matemba fish, also known as Lake Tanganyika Sardine, is a small-sized fish widely recognized in Zimbabwe, Zambia, and Malawi. This article explores the nutritional richness of Matemba and its health implications. Matemba is particularly rich in calcium, making it beneficial for the human body. While eating dried salted fish without cooking is possible, it may pose risks due to high sodium levels and potential bacterial contamination. These factors contribute to health concerns, including an increased risk of cancer. 

Note: 

Did you know that the sleek lates, also called Migebuka locally, represents a species of lates perch that is endemic to Lake Tanganyika? This unique fish showcases the diverse aquatic life thriving in the region.

Ingredients for Matemba:

- Dried and salted fish

Preparation method:

1. Soak the fish in cold water for two hours to remove excess salt.

2. Cut the fish into small pieces.

3. Heat a little oil in a pan and add the cut fish.

4. Fry the fish until golden brown and crispy.

5. Serve Matemba with tomato sauce, hot pepper, and toasted bread.

Important notes:

- Make sure to wash the fish thoroughly before use to maintain its fresh taste.

- Onions, garlic, and spices can be added according to preference to enhance the flavor.

Nutrition Value

Here are approximate nutritional values per 100 grams of dried and salted fish (Matemba):

- Calories: Range between 180-220 calories.

- Carbohydrates: 0 grams.

- Protein: Typically contains around 30-40 grams of protein.

- Fat: Varies depending on the type of fish and the amount of oil used in preparation, ranging from 5-10 grams.

- Sodium: Usually high due to the salting process, ranging from 1000-2000 milligrams.

- Cholesterol: Low to negligible.

- Vitamins and Minerals: Contains moderate amounts of vitamins such as Vitamin D and Vitamin B12, and minerals like calcium and phosphorus.

Nutritional benefits:

- Good source of animal protein essential for muscle building and immune system strength.

- Contains Vitamin D, aiding in calcium absorption and bone health.

- Provides essential fatty acids that contribute to heart and vascular health.

- Provides necessary sodium for bodily functions, but should be consumed moderately due to its association with high blood pressure.

Please note that nutritional values may vary between different types of dried and salted fish and depending on the preparation method. It is always recommended to check specific nutritional information on the packaging if available.