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.

  • A great source of proteins
  • Rich in antioxidants which help prevent free radicals from damage, reducing any chances of cancer
  • An excellent source of zinc which helps boost cell growth, cell division, wound healing, and a great sense of taste
  • Rich in iron which helps in blood cell formation. Low levels of the iron mineral can lead to anemia
  • A great source of calcium which promotes healthy bones and teeth

Now that you know the benefits of adding Kapenta to your diet let’s have a look at how to prepare a tasty one. Note that, you may have your recipe right but the quality of Kapenta you choose will also influence its taste. So you need to choose the best quality Kapenta from the market. And here is how to go about it:

  • Pay attention to the eyes. Fresh Kapenta just like any other fresh fish should have shiny eyes. Cloudy eyes are a sign that the fish is not fresh.
  • Unlike other fish species, Kapenta is small in size. So you should consider choosing one between 10 to 17 cms. However, some Kapenta species may be around 7cms, which is still okay. Do not select anything longer than 17cms
  • Feel them. Quality Kapenta should be dry with a mild smell. A strong fishy smell is a sign of poor quality.

Preparation: Easy

Servings: 6-8 serves

Ingredients

  • 500g Kapenta
  • Three medium-sized tomatoes
  • One large-sized onion
  • Curry powder 1 tbsp.
  • Salt
  • Cooking oil

Guide

  • Bring water to boil in a large cook pot and soak your Kapenta for 10 minutes
  • Drain the water and wait it to sit for about 3 minutes
  • Sauté your onions until brown.
  • Reduce the heat to medium. Add your tomatoes and curry powder. Stir for 1 minute
  • Add your Kapenta and add some water to avoid it from sticking
  • Add salt and simmer it. Let it cook for about 10 minutes
  • Stir and put off the stove
  • Serve your stewed Kapenta with ugali (pap, sadza) or rice

Preparing a tasty Kapenta doesn’t have to be that complicated. The dish is an excellent choice if you are in a rush and looking for highly nutritious food. Try it today and share us your experience.


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