Kapenta in Tomato Sauce

Name: Kapenta in Tomato Sauce
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4
Cuisine: Zambia
Ingredients: 250 g Kapenta (rinsed); 150 g Onion (finely chopped); 260 g Tomato (finely chopped); 10 g Garlic (crushed); 30 ml Vegetable Oil; 350 ml Water; 7 g Salt; 2 g Black Pepper

Small dried kapenta fish cooked with tomato, onion, and garlic into a savory Zambian relish.

Prep

15m

Cook

20m

Serves

Estimated

Nutrition

Per serving

155kcal

Calories

11g

Protein

Fat

Carbs

Estimated per serving from the base recipe. Actual nutrition may vary.

Before you start

Ingredients

Quantities update automatically when you change the serving size.

250g
Kapenta (rinsed)
150g
Onion (finely chopped)
260g
Tomato (finely chopped)
10g
Garlic (crushed)
30ml
Vegetable Oil
350ml
Water
7g
Salt
2g
Black Pepper

Cook through it

Method

Follow each step in order. Ingredient names are highlighted as you go.

7 steps

01
Heat the vegetable oil in a pot over medium heat.
02
Add the onion and cook until soft and lightly golden.
03
Stir in the garlic and cook briefly until fragrant.
04
Add the tomato and cook until it thickens into a rich sauce.
05
Pour in the water and bring to a gentle simmer.
06
Add the kapenta and cook until the fish softens and the sauce reduces slightly.
07
Season with the salt and black pepper, then serve hot.

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