Kapenta with Tomato and Onion (Zambian Fried Kapenta)
In short: Tiny dried lake fish fried until crisp, then simmered briefly in a sharp tomato and onion sauce. A Zambian staple served with nshima. It takes about 45 min in total and makes 4 servings.
- Prep
- 20 min
- Cook
- 25 min
- Resting
- 10 min
- Total
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Calories
- 255 kcal
Kapenta are tiny sardine-like fish from Zambia's lakes, sold dried by the scoop in every market. Fried until crisp and folded into a quick tomato and onion sauce, they become the relish that goes beside nshima. The flavor is salty, savory and a little sharp, and a handful goes a long way. Dried small anchovies from an Asian or African grocer make a good stand-in.
Instructions
- Soak the dried fish in warm water for 10 minutes, then rinse well under running water to remove grit and extra salt. Drain and pat dry.
- Heat 4 tablespoons of the oil in a wide pan over medium-high heat. Fry the fish in 2 batches for 3 to 4 minutes each until golden and crisp. Lift out onto paper towels.
- Pour off all but 2 tablespoons of oil. Cook the onion for 5 minutes until soft, then add the garlic and chili for 1 minute.
- Add the tomatoes and pepper and cook for 8 minutes, mashing, until the tomatoes form a thick sauce.
- Return the fish to the pan with 3 tablespoons of water. Toss gently and simmer for 3 minutes so the fish absorbs some of the sauce.
- Taste, adding a little salt only if needed, since the fish is already salty. Serve hot with nshima or rice.
Tips
- Rinse dried kapenta well and taste a piece before adding salt. Some batches are very salty.
- If you cannot find kapenta, use dried small anchovies from an Asian or African grocer. Soak and rinse them the same way.
- Fresh sardines or whitebait can replace the dried fish. Skip the soaking step and fry for 2 minutes.
Questions and answers
What is kapenta?
Kapenta is a tiny, sardine-like freshwater fish from African lakes, usually sold dried. Dried anchovies are the closest substitute.
Do I eat the heads and bones?
Yes. The fish are so small that once fried they are eaten whole, crunchy and flavorful.
How should I serve it?
With nshima and a green vegetable or beans. It also goes with plain rice.
How long does it take to make Kapenta with Tomato and Onion (Zambian Fried Kapenta)?
About 45 min in total: 20 min of preparation and 25 min of cooking.
How many calories are in Kapenta with Tomato and Onion (Zambian Fried Kapenta)?
About 255 kcal per serving, with 25 g of protein, 7 g of carbohydrates and 14 g of fat. These values are estimates.
Nutrition per serving
| Calories | 255 kcal |
|---|---|
| Protein | 25 g |
| Carbohydrates | 7 g |
| Fat | 14 g |
| Fiber | 2 g |
| Sugar | 4 g |
| Sodium | 750 mg |
Estimated values, calculated from the ingredients.
