Kapenta is a small, dried fish commonly used in stews and sauces. This recipe features simple ingredients like dried Kapenta, onions, tomatoes, and basic seasonings, cooked together to create a flavorful dish. The Kapenta is rinsed, sautéed with onions and tomatoes, seasoned, and then simmered until tender. It's a quick and easy recipe that pairs well with rice or maize porridge.

Kapenta is a traditional dish in Southern Africa, particularly popular in countries like Zimbabwe, Zambia, and Malawi. The fish is typically dried to preserve it, making it a staple ingredient that can be stored for long periods. Kapenta has been a part of the region's cuisine for generations, valued for its flavor and nutritional benefits. Over time, various recipes incorporating Kapenta have emerged, each adding its own twist to this beloved dish.

Ingredients:

- 1 cup dried Kapenta (small fish)

- 2 tablespoons vegetable oil

- 1 onion, chopped

- 2 tomatoes, chopped

- Salt and pepper to taste

- Optional: chopped fresh coriander for garnish

Method:

1. Rinse the dried Kapenta under cold water to remove excess salt.

2. Heat vegetable oil in a pan over medium heat.

3. Add chopped onion to the pan and sauté until translucent.

4. Add chopped tomatoes to the pan and cook until they soften.

5. Add the dried Kapenta to the pan and stir well to combine with the onions and tomatoes.

6. Season with salt and pepper to taste.

7. Cover the pan and let the Kapenta cook for about 10-15 minutes, stirring occasionally, until it's tender.

8. Garnish with chopped fresh coriander if desired.

9. Serve hot with steamed rice or maize porridge.

Nutrition Value:

1. Dried Kapenta (small fish):

  - Calories: Approximately 120 calories per 1 cup serving

  - Carbohydrates: Negligible

  - Protein: About 25 grams

  - Fat: Around 2 grams

  - Sodium: Varies based on processing, typically low

  - Cholesterol: Varies based on processing, typically low

  - Vitamins and Minerals: Rich in omega-3 fatty acids, vitamin B12, selenium, and phosphorus

  - Nutritional Benefits: Excellent source of lean protein, omega-3 fatty acids for heart health, vitamin B12 for nerve function, and selenium for antioxidant protection.

2. Vegetable oil (2 tablespoons):

  - Calories: Approximately 240 calories per 2 tablespoons

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: About 28 grams (mostly unsaturated fats)

  - Sodium: None (unless added during processing)

  - Cholesterol: None

  - Vitamins and Minerals: Vitamin E

  - Nutritional Benefits: Provides healthy unsaturated fats, vitamin E for skin health and immune function.

3. Onion, chopped:

  - Calories: Approximately 45 calories per medium-sized onion

  - Carbohydrates: About 11 grams

  - Protein: About 1 gram

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins and Minerals: Vitamin C, vitamin B6, folate, potassium

  - Nutritional Benefits: Rich in antioxidants, supports immune function, and heart health.

4. Tomatoes, chopped (2 medium-sized):

  - Calories: Approximately 50 calories per medium-sized tomato

  - Carbohydrates: About 10 grams

  - Protein: About 2 grams

  - Fat: Negligible

  - Sodium: Very low

  - Cholesterol: None

  - Vitamins and Minerals: Vitamin C, vitamin A, potassium

  - Nutritional Benefits: Good source of antioxidants, vitamin C for immune support, and potassium for heart health.

5. Salt and pepper to taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Depends on the amount used, typically small

  - Cholesterol: None

  - Vitamins and Minerals: None in significant amounts

  - Nutritional Benefits: Adds flavor to the dish, use in moderation for sodium control.

6. Chopped fresh coriander for garnish (optional):

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Negligible

  - Cholesterol: None

  - Vitamins and Minerals: Vitamin A, vitamin C, vitamin K, folate, potassium

  - Nutritional Benefits: Adds freshness and color to the dish, rich in antioxidants and vitamins.