Kapenta is a traditional African dish made with small dried fish, commonly used in stews and sauces. The recipe involves soaking the dried Kapenta to soften it before cooking it with onions, tomatoes, and seasonings to create a flavorful dish. This dish is popular in many African cuisines, especially in regions where dried fish is a staple ingredient. It's known for its rich taste and versatility in various culinary preparations.

Ingredients:

- 250g dried Kapenta fish

- 1 onion, finely chopped

- 2 tomatoes, chopped

- 2 tablespoons cooking oil

- Salt and pepper to taste

- Water for soaking

Method:

1. Rinse the dried Kapenta fish thoroughly under cold water to remove any impurities.

2. Place the Kapenta fish in a bowl and cover it with water. Let it soak for about 30 minutes to soften.

3. After soaking, drain the water from the Kapenta fish and set it aside.

4. In a pan, heat the cooking oil over medium heat.

5. Add the chopped onion and sauté until translucent.

6. Add the chopped tomatoes and cook until they are soft and the mixture becomes slightly thick.

7. Add the drained Kapenta fish to the pan and stir well to combine with the tomato and onion mixture.

8. Season with salt and pepper according to your taste.

9. Cover the pan and let the Kapenta cook for about 10-15 minutes, stirring occasionally, until it is tender and infused with the flavors of the sauce.

10. Serve hot as a delicious side dish or with steamed rice.

Nutrition Value:

1. 250g Dried Kapenta Fish:

  - Calories: Approximately 350 kcal

  - Carbohydrates: 0g

  - Protein: Approximately 75g

  - Fat: Approximately 5g

  - Sodium: Varies based on processing, typically low

  - Cholesterol: Varies, typically low

  - Vitamins and Minerals: Rich in omega-3 fatty acids, B vitamins (especially B12), phosphorus, and selenium

  - Nutritional Benefits: High-quality protein source, rich in essential fatty acids, promotes heart health, supports muscle growth and repair

2. 1 Onion, Finely Chopped:

  - Calories: Approximately 45 kcal

  - Carbohydrates: Approximately 10g

  - Protein: Approximately 1g

  - Fat: Approximately 0g

  - Sodium: Varies, typically low

  - Cholesterol: 0mg

  - Vitamins and Minerals: Rich in vitamin C, vitamin B6, folate, potassium, and antioxidants

  - Nutritional Benefits: Supports immune function, anti-inflammatory properties, aids digestion, and promotes heart health

3. 2 Tomatoes, Chopped:

  - Calories: Approximately 50 kcal

  - Carbohydrates: Approximately 10g

  - Protein: Approximately 2g

  - Fat: Approximately 0g

  - Sodium: Varies, typically low

  - Cholesterol: 0mg

  - Vitamins and Minerals: High in vitamin C, vitamin A, potassium, and antioxidants like lycopene

  - Nutritional Benefits: Supports skin health, boosts immunity, may reduce the risk of chronic diseases, and promotes eye health

4. 2 Tablespoons Cooking Oil:

  - Calories: Approximately 240 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: Approximately 28g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins and Minerals: Varies based on oil type (e.g., olive oil, vegetable oil)

  - Nutritional Benefits: Provides essential fatty acids, adds flavor to dishes, supports absorption of fat-soluble vitamins

5. Salt and Pepper to Taste:

  - Calories: Negligible

  - Carbohydrates: Negligible

  - Protein: Negligible

  - Fat: Negligible

  - Sodium: Varies based on amount used

  - Cholesterol: 0mg

  - Vitamins and Minerals: Negligible

  - Nutritional Benefits: Adds flavor to dishes, enhances taste perception, used in moderation for balanced seasoning

6. Water for Soaking:

  - Calories: 0 kcal

  - Carbohydrates: 0g

  - Protein: 0g

  - Fat: 0g

  - Sodium: 0mg

  - Cholesterol: 0mg

  - Vitamins and Minerals: None

  - Nutritional Benefits: Hydrates ingredients, aids in softening dried Kapenta for cooking.

These nutritional values are approximate and may vary based on factors like brand, cooking methods, and ingredient sizes. It's always good to check specific product labels for accurate nutritional information.