Entree: Malawi – Kapenta with Tomato Sauce (Small dried freshwater fish stewed in a spiced tomato sauce)

Food safety reminder: Follow safe food-handling practices and use a food thermometer to verify safe internal cooking temperatures.

Serving Size: 4

Approximate Time

Prep 15 min

Cook 20 min

Total 35 min

Ingredients

1 lb (454 g) dried kapenta (small freshwater fish), rinsed and drained (estimate: Species is needed for species-specific catalog matching; the supplied line is otherwise usable for a general dried-fish estimate.)
3 tbsp (45 ml) vegetable oil
1 large onion, thinly sliced (about 1 cup)
3 cloves garlic, minced
1 tbsp (15 g) fresh ginger, grated (optional)
2 large tomatoes, about 2 cups (480 g) chopped, or 1 14-oz can (400 g) diced tomatoes
2 tbsp (30 ml) tomato paste
1–2 fresh green chilies, sliced, or 1 tsp (5 g) crushed red pepper (adjust to taste)
1 tsp (5 g) paprika
1/2 cup (120 ml) water or light stock
2 tbsp (30 ml) peanut butter or 1/4 cup (60 ml) ground roasted peanuts (optional, for body)
1 tbsp (15 ml) lemon juice or to taste
Salt to taste
2 tbsp (8 g) fresh cilantro or parsley, chopped (optional)

Instructions

1. Rinse dried kapenta quickly under cold water to remove excess salt and debris, then pat dry with paper towels. If very salty, soak 10–15 minutes and drain before patting dry.
2. Heat 2 tbsp (30 ml) vegetable oil in a large skillet over medium-high heat. Fry kapenta in batches, 2–3 minutes per side, until crisp and lightly browned. Remove and drain on paper towels; set aside.
3. Reduce heat to medium and add remaining 1 tbsp (15 ml) oil to the same pan. Sauté the sliced onion until soft and translucent, about 5–7 minutes. Add minced garlic, grated ginger (if using), and sliced chilies; cook 1 minute until fragrant.
4. Stir in chopped tomatoes and tomato paste. Cook, breaking down the tomatoes, 6–8 minutes until a thick sauce forms. Add paprika and stir to combine.
5. Pour in 1/2 cup (120 ml) water or stock and add peanut butter or ground peanuts if using; simmer the sauce 5 minutes to meld flavors. Adjust seasoning with salt and lemon juice.
6. Return the fried kapenta to the pan and gently fold into the tomato sauce. Simmer 3–5 minutes so the fish absorb the sauce flavors but do not disintegrate.
7. Taste and adjust seasoning. Garnish with chopped cilantro or parsley if desired and serve hot with nsima, thick porridge, rice, or steamed greens.