How to prepare Zimbabwe Kapenta Dish

For those who probably have never heard of Kapenta, it is a small nutritious fish species which is populary known as ndaga or dagaa. The fish is common in Zambia, Zimbabwe, Malawi, and Kenya.  In Kenya, Kapenta is popularly known as Omena. Though the fish may have different names, they do not vary. However, you will be stunned to find out that Kapenta has more health benefits than most fish species. The fish has a distinct taste, and its preparation is easy and straightforward.

But before we take you through the preparation process, take a look at the reasons why you should add Kapenta to your diet.

Ingredients

• 2 tablespoons vegetable oil
• 3 stalks celery chopped
• 2 carrots chopped
• 1 onion chopped
• 1 green bell pepper chopped
• 3 cloves garlic minced
• 4 cups fish stock
• 2 potatoes peeled and cubed
• 1 cup crushed tomatoes
• 1 tbsp red pepper flakes
• 1 teaspoon ground black pepper
• 1 bay leaf
• 2 cups dry kapenta

Instructions

1. Heat oil in a large soup pot over medium heat. Add celery, carrots, onion, green pepper, and garlic. Sauté about 8 minutes.
2. Add fish stock, potatoes, tomatoes, red pepper flakes, bay leaf, and ground black pepper. Simmer until potatoes are tender, stir often for about 30 minutes.
3. Soak kapenta in boiling water. and Leave for about 5 minutes. Drain the water and add fish to the broth. Simmer until kapenta is tender, about 10 minutes.