Discover how to make Mantindza, a delicious and traditional dish featuring dried fish or catfish stewed with ripe tomatoes and onions. This recipe blends rich flavors and simple ingredients for a hearty meal that's perfect for any occasion. Follow our step-by-step guide to prepare Mantindza and enjoy a taste of authentic cuisine.

Ingredients:

- 500 grams dried fish or catfish

- 2 large onions, finely chopped

- 3 ripe tomatoes, diced

- 4 cloves garlic, minced

- 2 tablespoons vegetable oil

- 1 teaspoon ground cumin

- 1 teaspoon paprika

- 1 teaspoon dried thyme

- 1/2 teaspoon black pepper

- 1/2 teaspoon salt (or to taste)

- 1 cup water or fish stock

- Fresh parsley for garnish (optional)

Instructions:

Prepare the Fish:

  - If using dried fish, rinse it thoroughly in cold water to remove excess salt. Soak it in water for about 30 minutes to soften. Drain and set aside. If using catfish, clean and cut into pieces.

Cook the Aromatics:

  - Heat the vegetable oil in a large skillet or pot over medium heat. Add the chopped onions and cook until they become translucent and start to caramelize, about 5-7 minutes.

Add Garlic and Spices:

  - Add the minced garlic, ground cumin, paprika, dried thyme, black pepper, and salt to the onions. Stir well and cook for another 2 minutes until the spices are fragrant.

Incorporate Tomatoes:

  - Add the diced tomatoes to the skillet. Cook the mixture until the tomatoes break down and form a thick sauce, about 10 minutes.

Add the Fish:

  - Gently add the prepared dried fish or catfish pieces to the skillet. Stir to coat the fish with the tomato mixture.

Simmer:

  - Pour in the water or fish stock. Bring the mixture to a simmer and cover. Let it cook for 20-30 minutes, or until the fish is tender and has absorbed the flavors.

Final Touches:

  - Taste and adjust seasoning if needed. Garnish with fresh parsley if desired.

Serve:

  - Serve the Mantindza hot with steamed rice or crusty bread.

Enjoy your flavorful and traditional Mantindza!

Nutritional Values

Dried Fish or Catfish (500 grams)

 - Calories: 300 kcal

 - Protein: 60g

 - Fat: 6g

 - Carbohydrates: 0g

 - Sodium: 1,000mg (varies with salting process)

Benefits:

- High in protein, supporting muscle growth and repair.

 - Rich in omega-3 fatty acids, beneficial for heart health.

 - Provides essential minerals like calcium and iron.

 - May have a high sodium content, so consume in moderation.

Onions (2 large, finely chopped)

 - Calories: 44 kcal

 - Carbohydrates: 10g

 - Protein: 1g

 - Fat: 0.1g

 - Fiber: 2g

Benefits:

 - Contains antioxidants such as quercetin that may reduce inflammation.

 - Provides vitamins C and B6, supporting immune function and metabolism.

 - Adds flavor with minimal calories.

Tomatoes (3 ripe, diced)

 - Calories: 22 kcal

 - Carbohydrates: 5g

 - Protein: 1g

 - Fat: 0.2g

 - Fiber: 1.5g

Benefits:

 - Rich in lycopene, an antioxidant linked to a reduced risk of certain cancers.

 - Provides vitamins A and C, which support skin health and immune function.

 - Adds moisture and flavor to dishes.

Garlic (4 cloves, minced)

 - Calories: 4 kcal

 - Carbohydrates: 1g

 - Protein: 0.2g

 - Fat: 0g

Benefits:

 - Known for cardiovascular benefits and immune-boosting properties.

 - Contains allicin, which may have anti-inflammatory and antimicrobial effects.

 - Enhances flavor with minimal calories.

Vegetable Oil (2 tablespoons)

 - Calories: 120 kcal

 - Fat: 14g (2g saturated fat)

Benefits:

 - Provides essential fatty acids and vitamin E.

 - Enhances flavor and helps with cooking.

 - Opt for heart-healthy oils like olive oil for better health benefits.

Ground Cumin (1 teaspoon)

 - Calories: 8 kcal

 - Carbohydrates: 1g

 - Protein: 0.4g

 - Fat: 0.5g

Benefits:

 - May aid digestion and has antimicrobial properties.

 - Contains iron and other minerals important for overall health.

 - Adds a warm, earthy flavor to dishes.

Paprika (1 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.4g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Contains vitamin A, which supports vision and immune health.

 - Provides antioxidants that may reduce inflammation.

 - Adds color and a mild, sweet-spicy flavor to dishes.

Dried Thyme (1 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.2g

 - Protein: 0.2g

 - Fat: 0.2g

Benefits:

 - Contains antioxidants and may have antibacterial properties.

 - Supports respiratory health and digestion.

 - Adds a fragrant, herbal flavor to dishes.

Black Pepper (1/2 teaspoon)

 - Calories: 6 kcal

 - Carbohydrates: 1.5g

 - Protein: 0.2g

 - Fat: 0.1g

Benefits:

 - Contains piperine, which may improve nutrient absorption.

 - Adds a spicy flavor and has potential digestive benefits.

 - Provides antioxidants and supports metabolism.

Salt (1/2 teaspoon, or to taste)

 - Sodium: 2,300mg (daily recommended limit)

Benefits:

 - Enhances the flavor of dishes.

 - Essential for maintaining fluid balance and nerve function.

 - Should be used in moderation to avoid health issues related to high sodium intake.

Water or Fish Stock (1 cup)

 - Calories: 0 kcal

Benefits:

 - Essential for hydration and cooking.

 - Fish stock adds flavor and nutrients such as minerals from fish bones.

Fresh Parsley (for garnish, optional)

 - Calories: 1 kcal

 - Carbohydrates: 0.2g

 - Protein: 0.1g

 - Fat: 0g

Benefits:

 - Contains vitamins A, C, and K, supporting immune function and bone health.

 - Adds a fresh flavor and can aid in digestion.

 - Enhances the visual appeal of dishes.